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 Minutes:
4 Rope climbs
4 Clean & jerks
4 Wall walks
4 Clean & jerks
4 Sprints
4 Farmer’s Carries
4 Broad jumps
4 Wall climbs
* One partner working at a time – split work evenly. Scale/modify as needed.