5/4/19 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

50 Wall balls

40 Sledgehammer strikes

30 Burpee over planks

2 – 200m Single arm farmer’s carry (together)

1 – 75m sled push