CrossFit Roselle – Masters
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 Min:
100 DB snatches, alt arms each rep, 35#/20#
100 Air squats
100 Abmat sit-ups
10 75′ Sprints
*Rx+ 50#/35# & V-ups