4/17/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

Skill/Strength

Kettlebell Swing (Heavy set of 10)

WOD

Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

Buy-in:

-50 V-ups

-40/30 Cal row

AMRAP remaining time:

-400m run

-20 KB swings, 55#/35#

-10 Pull-ups

*Rx+ GHD sit-ups, Echo bike, 75#/55#, and C2B pull-ups.