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)
n 20 Min:
150 V-up buy-in, then AMRAP in remaining time:
-10 Quick feet
-10 KB swings
-10 weighted step ups
*After the buy in, Partner A does the quick feet, the B does the KB swings, then A does the step ups. Continue alternating movements for the duration. After every 4 rounds completed, do 4 rope climbs (optional).