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:
-100 DUs
2 sled pushes (down/back=1)
-40 roll to stands (sub v-ups)
-2-200m runs (1 person at a time)
-4 wall climbs (sub 12 jumping bar MUs)