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)
AMRAP 20 Minutes:
Push-ups/Ring dips
Kettlebell swings
Air squats/Pistols
Row/Assault Bike
*5 minutes at each station. Each partner must complete 10 reps/calories at a time while partner rests. Alternate between work/rest, and get as many reps completed as possible. Start at any station, but go in order. Scaled/Masters complete 7 reps at a time. Rx+ is the second movement listed.