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:
5 Pull-ups (strict if possible)
10 Push-presses, 95#/65#
15 Abmat sit-ups
*Partners alternate movements for the entire workout. Scale weight so that first few rounds can be done unbroken.