7/13/19 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-2 Shuttle sprints

-40 Handstand push-ups

-60 Weighted walking lunges

-40 Sledgehammer strikes

*Sub DB push presses for HSPUs. Use sandbag or heavy KB/DB for weighted walking lunges.