CrossFit Roselle – Masters
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.
Metcon
Metcon (No Measure)
20 Minute AMRAP with a partner of:
30 Cleans and Jerk
40 Calorie Row
50 V-Ups
60 Wall Balls
Only one partner works at a time.