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:
4 Rope climbs
40 Toes to bar
2 Sled pushes
2 Suicide sprints
4 Wall climbs
40 Weighed walking lunges
*One person working at a time. Go in any order, just finish everything before starting on second round. Sub/scale as needed.