5/12/18 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)

In 20 Minutes:

150 Sit-up buy in, then AMRAP remaining time:

20 Burpees

20 Pull-ups

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).