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 – Reps)
In 20 Minutes:
100 Slam ball side throws, 30/20
100 Cal row
100 Thrusters 45/35
100 Box jumps, 24/20
AMRAP MC Push-ups remaining time (sub HSPUs).