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)
AMRAP 20 Min:
-40 Cal row
-40 GHD sit-ups
-8 Rope climbs, 18/15
-40 DB snatches, 50/35
-40 Weighted step-ups, 50/35
*sub 40 Ring rows for rope climbs. One partner working at a time.