CrossFit Roselle – Masters
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)
Partner AMRAP 20 Min:
10 DB Snatches (alternating arms each rep)
10 Burpees AFAP
10 Weighted box step-ups (5 each leg)
One partner works, the other rests.