CrossFit Roselle – Masters
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)
AMRAP 20 Minutes:
20 Clean & jerks
6 Shuttle sprints
80 OH Walking lunges
*One partner working at a time. If lunges cause knee pain, sub V-ups. Record weight used for both movements.