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 Min:
200 Abmat sit-up buy-in (130 TTB sub), then:
Unbroken pull-up set (min 5 reps)
10 Quick feet
5 Box jumps, 24″/20″
10 Handstand push-ups
*After the buy-in, partner A will work through an entire round while partner B rests. Then switch. Continue this pattern until time expires. Sub 10 DB shoulder presses for HSPUs. Banded pull-ups recommended over ring rows. Rx+ for C2B Pull-ups and 30″/24″.