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:
-20 Cal Row
-80 Double unders
-8 Push jerks, 165#/115#
-4 Rope climbs
*One partner working at a time. Scale DU reps & jerk weight as needed. Sub 8 ring rows/rope climb.