CrossFit Roselle – CrossFit
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 (4 Rounds for reps)
In Teams of 3, 5 minutes per station:
– Farmer’s carry
– Sled drags
– Tire flip + burpee jump overs
*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.