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:
60 Med ball sit-ups
60 Medball twists
2 Wall climbs
40 KB swings
40 Single arm OH walking lunges
2 Sled pushes
*One partner at a time. Shoot for 2+ rounds.