CrossFit Roselle – CrossFit
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 Minutes:
-60 Ball slams
-4 x 100m sprints
-3 Rounds of:
–10 Deadlifts
–20 Dips
-4 x 100m sprints
-60 Side ball slams
*1 Partner working at a time. Choose heavy-ish DL weight and post to notes. Sprints can be together = 2 reps down, 2 reps back.