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)
In 20 Min:
2 Rounds of:
– 10 Wall walks
– 2 Shuttle sprints
– 2-200′ Farmer’s carry, single arm
– 6x Hurdle jumps
– 4 Wall climbs
AMRAP wall balls in remaining time.