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)
20 Min AMRAP:
40 DB clean & jerks, alternating arms each rep
40 V-ups/Toes to bar
40 Med ball cleans
Run 400m (both partners)
*One partner working at a time, except run. Post weights used and rounds/reps completed.