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
Burpees/Wall Balls/Box Jumps/Pull-ups/HSPUs (AMRAP – Reps)
AMRAP 20 Min:
100 Burpees
100 Wall balls, 20#/14#
100 Box jumps, 24″/20″
100 Pull-ups
100 Handstand push-ups
*1 partner working at a time. Scale/modify as needed. No Rx+, just go as far as you can.