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:
40 Wall balls
40 Pull-ups
40 Hand release push-ups
40 DB cleans (single arm)
*One partner at a time. Must do 10 quick feet before starting each set. Ex. Partner a does 10 quick feet, then a set of wall balls. Partner b then does 10 quick feet and then completes their set of wall balls.