CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out
Active WU
Dodgeball
Skill/Strength
Handstand Push-ups (Practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min:
-10 HSPUs
-10 Ring dips
-1 Sled push
-300m Run
*Scale reps as needed, subs available. If doing partner, double the reps (each completes 10 and 1 sled push), then run together. Rx+ with a vest.