CrossFit Roselle – Masters/Beginners
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 18 min:
10 squat cleans/med ball cleans
2 wall climbs/10 jump to supports
1 sled push
20 sledgehammer strikes
*choose weights and post to notes.