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:
-50 Wall balls
-10 Deadlifts
-4 – 50m Sprints
-2 Reverse sled/tire pulls
-4 – Wall climbs
-10 Deadlifts
-60 Single arm OH walking lunges
*One partner at a time, choose weights and post to comments. Sub 5 burpees for each wall climb.