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:
– 30 Ball slams
– 10 Deadlifts, heavy
– 30 Handstand push-ups (sub DB shoulder presses)
– 2 – 50m sprints (together)
*Goal is to go fast and keep moving. Balls slams UB, DLs should be heavy but touch and go. HSPUs may take a couple of sets, but put max effort into each one. Sprints all out (with proper warm-up).