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.