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
Pull-ups/KB Swings/Double unders (AMRAP – Rounds and Reps)
AMRAP 20 minutes:
20 Pull-ups
40 KB swings, 55#/35#
80 Double unders
*Rx+ 10 Muscle ups, 75#/55# KBS, 40 UB DUs each.