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 25 Minutes:
-8 Rope climbs (sub 60 ring rows)
-200m Farmer’s carry (together – single arm, each partner)
-16 Muscle ups (sub 40 dips)
-400m Run (together)
*Each partner chooses weight for DB or KB and post to comments).