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)
20MIN AMRAP:
Row 50 Cal
50 Wall balls, 20#/14#
50 Ring push-ups
20 Deadlifts, 225#/155#
Only one partner working at a time.