CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 5 min
Active WU
Dodgeball
Skill/Strength
Muscle-ups (Practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-10 Burpees
-10 Pull-ups
-10 Dips
-20/15 Cal bike/ski
-20 KB swings, 55/35
-30 OH walking lunges, 45/35
*Rx plus sub 10 MUs (ring preferred), 75/55 KBS, and 65/45 OHWL