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)
In 20 Minutes:
150 Sit-up buy in, then AMRAP remaining time:
20 DB push-presses
20 DB weighted step-ups
*One person working at a time. Use single DB for all movements if possible. Rx+ weighted pull-ups (different weight can be used).