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.
Metcon
Metcon (AMRAP – Reps)
20MIN AMRAP:
50 Straight legged deadlifts
60 Hang power cleans
70 Weighted squat jumps
80 Bar over burpees
90 Sit-up + twist combos
95#/65#