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 – Reps)
AMRAP 20 Min:
40 DB hang cleans, left arm
40 DB hang cleans, right arm
40 DB sit-ups
40 DB push presses, left arm
40 DB push presses, right arm
40 DB sit-ups
40 Burpees
*Only 1 partner working at a time. Stay moderately light. Rx+ 40 HPC, 40 PP, 40 TTB, 40 BOB, 135#/95#