1/21/17 CF Partner

CrossFit Roselle – CrossFit


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.


Wall Balls/Plank Holds/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 20 Min w/ a Partner:

10 Wall balls

30 sec Plank hold

12 Sit-ups

*Partner A performs 10 Wall balls, Partner B then performs the 30 sec plank hold, and then Partner A performs the 12 sit-ups. Partner B now performs the 1 0 Wall balls…continue alternating movements until time is up. Only one partner working at a time. At some point during the WOD, you and your partner must row a combined 50 calories. Rx+ for 15 Wall balls, weighted plank holds, and 10 TTB.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.