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.
Skill/Strength
Rope Climb (Practice)
WOD
Metcon (AMRAP – Rounds and Reps)
In 20 Minutes:
AMRAP Abmat/GHD sit-ups in 5 minutes, then AMRAP 15 minutes:
-8 Floor presses
-12 Lunge jumps
-8 Ring rows/1 Rope climb
*For the sit-ups, one partner working at a time. For the other, alternate movements each round with your partner.