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:
200m Farmer’s Carry
100 Abmat sit-ups
100 Squat jumps
100 Push-ups
10 Sprints
10 Wall climbs
*Sub GHD sit-ups, pistols, ring push-ups or PUSH-UP PRs as desired. Scale reps as needed. Sub 30 jump to supports for the 10 wall climbs.