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 – Reps)
20 Min Partner WOD:
5 Minutes per Station:
– Tire obstacle and Wall climb/jump to extension
– 11 hanging knee raises/7 Hang power cleans/3 pvc jump overs
– Sled pushes
– Suicide sprints
*Go all out while partner rests, then switch. Earn your rest.