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:
– 2 sled pushes
– 4 Wall climbs
– 8 Tire flips
– 16 Reverse med ball throws
– 32 Sledgehammer strikes
– Partner carry around building