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 Minutes:
10 Quick feet
20 Double unders
5-10 Weighted squat jumps
6-10 Weighted revers lunge steps
*One partner completes one round while other partner rests. Continue alternating until time expires. Use KBs or weighted barbell. Rx 95#/65#