4/13/19 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

In 25 Min:

800m Run buy-in, then AMRAP remaining time:

-40 Ring rows

-40 Hand release push-ups

-30 Box jumps, 24″/20″

-30 V-ups

*Rx+ sub 4 rope climbs for the RRs, Ring dips for HR push-ups, 30″/24″ BJ, and TTB for V-ups