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 Ball slams, 30/20
-40 Reverse OH lunges, 45/35
-4 Wall Walks
-200m Farmers carry, single arm, 55/35
*One partner at a time, except the farmers carry – each person has own weight.