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)
In 20 Minutes:
-200 Abmat sit-ups
-150 Push-ups
AMRAP in remaining time:
–10 Quick feet
–9 Ring rows
–8 Burpees
*One partner working at a time. Rx+ sub 150 TTB and Ring dips, and 1 rope climb for ring rows. Once on the AMRAP, partner A does the quick feet, partner B does the ring rows/rope climb, A does the burpees. Now B does the quick feet, etc. Continue alternating every movement until time expires.