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:
50 Shoulder to OH
60 Toes to bar
50 Tire jumps (jump in jump out = 1)
60 Sledgehammer strikes
*Record total reps completed and weight/tire used. Sub kipping knee raises or V-ups as needed.