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:
6 Rope climbs, 18’/15′
2 Reverse sled pulls (down & back = 1)
40 OH walking lunges, 45#/35#
2 200m runs
*Rx+ use tire for sled and 65#/45#