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 MIN:
2-4-6-8-10-12, etc. Reps of:
Power cleans, 115#/75#
Pull-ups
*One person working at a time. Continue up ladder as far as you can in 20 minutes. Complete 5 synchronized burpees every 2 minutes, and the workout starts with the burpees. Rx+ 165#/110# and muscle ups in place of pull-ups.
Scaled/Masters 95#/65#, strict ring rows, and 3 synchronized burpees.