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)
AMRAP 20 Minutes:
40 Sledgehammer strikes
2 Sled pushes x 150′
10 Muscle ups (sub 20 dips)
20 DB snatches, heavy
*Complete 150 sit-ups/100 GHD sit-ups at any time during WOD.