CrossFit Roselle – Masters
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 (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
150 Abmat sit-up buy-in (sub 100 TTB), then:
5 Hang power cleans
5 Push presses
10 Quick feet
*Once finished with the buy-in, partner A will work through all movements while partner B rests, then switch. Continue in this pattern until time expires.