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 Minutes:
2 Heavy Sled Pushes (each down & back)
10 Rope climbs (sub 70 jumping pull-ups)
2 Fast Sled Sprints (partner a goes down, partner b brings it back)
100 Wall balls, 20#/14#
*Do 15 Partner burpees to start off workout and again after each completed movement.