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 – Reps)
Part A: AMRAP 10 Min:
7 Push presses, 95#/65#
7 Box jumps, 24″/20″
7 Kipping knee raises
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Part B: AMRAP 10 Min:
Sled push for distance, 200#/135#
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*Complete both parts for a 20min workout. Rx+ 135#/95#, 30″/24″, TTB, and 300#/200#.