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