CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 10 min
Active WU
Dodgeball
Skill/Strength
Dips (Practice kipping, ring dips)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-20 Deadlifts
-20 Dips
-20 Burpees over bar
-20 Cal row
*post weight used in notes. Rx+ sub 30 cal ring dips and 30 cal bike.