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 (Weight)
AMRAP 20 Min:
16 Wall walks
2 Heavy sled pushes (down & back = 1)
400m Run
*Rx+ Sub 100′ HS walk for the wall walks. Only 1 partner working at a time, except both partners run together. Go as heavy as possible on the sleds.