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 – Reps)
Complete as many reps as possible of:
– Tire flips
– OH walking lunge steps, 45#/35#
– Sprints
– DB snatches, 65#/45#
– Ball slams, 30#/20#
*4 minutes per station, only 1 person working at a time. Go all out when it’s your turn and earn your rest.