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)
In 25 Min:
150 Sit-ups then 800m run buy-in, then AMRAP remaining time:
-10 Rope climbs (50 ring rows)
-2 Reverse tire/sled pulls
-200m single arm farmer’s carry (both partners)
-60 OH Walking lunges