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:
– 8 Rope climbs, 18’/15’ (sub 60 ring rows)
– 24 Burpee box jump overs, 24″/20″
– 38 HSPUs (Sub DB PPs 50#/35#)
– 800m run (both partners)