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.
Metcon (AMRAP – Reps)
4 Minutes Each Station, AMRAP:
– Row (calories)
– HSPUs (sub DB Presses)
– Box jumps, 30″/24″
– Double unders
– DB Snatches, 75#/50#
*Scale down as needed. Only one partner working at a time.