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 20 Min:
200 DUs, then AMRAP remaining time:
– 40 HSPUs
– 40 Hurdle jumps
– 2 Sled pushes
– 40 KB swings
– 40 Toes to bar
*sub DB presses, squat jumps, and kipping knee raises as needed.