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:
-2 Reverse tire/sled pulls (down & back)
-10 Tire flips
-50 Ring push-ups
-60 DB bent over rows
-400m Run
*One partner working at a time, except the run (together).