CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
12 Muscle ups
24 Box jumps, high
36 HSPUs
48 Pistols
*Sub 2 pull-ups + 2 dips for each MU. Sub strict DB presses for HSPUs. Sub squat jumps for pistols.