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 MIN:
200 Abmat sit-ups, then
12 rounds of:
– 12 pull-ups
– 12 lateral burpees over plank hold (one partner holds plank while partner does 12 burpees jumping over)
*For the 12 rounds, one partner completes the 12 pull-ups and then 12 burpees, then switch. Rx+ for chest to bar pull-ups and planks on PUSH-UP PR)