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:
– 50m Farmer’s Carry, single arm, 75#/55#
– 15 Wall balls, 20#/14#
– 100m Sprint
*Partner A does the farmer’s carry, partner B does the wall balls, then A does the sprint. Now B completes the farmer’s carry, etc. Continue in this pattern until time expires.