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:
-6 Rope climbs
-40 Weighted sit-ups
-40 DB snatches
-2 Sled pushes 150′ (down & back = 1)
-400m run (both partners)
*One partner working at a time. Try and use same DB for sit-ups and snatches. Post weights used to comments.