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)
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).
Metcon (AMRAP – Rounds and Reps)
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).
Metcon (AMRAP – Rounds and Reps)
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).
Metcon (AMRAP – Rounds and Reps)
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).