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:
800m Run
50 Hand release push-ups
50 Pull-ups
50 Wall balls
2 Sled pushes
*Only 1 partner working at a time except for the run (both partners run 800m).