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 20MIN:
20 DB clean and jerks
100 Push-ups
20 DB clean and jerks
50 Toes to bar
20 DB clean and jerks
200 Lunge jumps