CrossFit Roselle – Masters/Beginners
Warm-up
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.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 MIn:
30 Ring rows
2 Reverse sled pulls
40 Air squats
2 100m Sprints
*Rx+ 4 Rope climbs and OH walking lunges 35#/25#