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 – Rounds and Reps)
In 20 Minutes:
200 Abmat sit-up buy-in, then AMRAP remaining time:
– 5 Deadlifts
– 10 Med ball twists
– 20 Sec Handstand hold
*Partner A does the first movement while B rests, then B does the second movement while A rests, then A does the last movement while B rests. The next round, the positions are switched. Continue this manner until time expires.