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)
In 20 Minutes:
100 Pull-up buy-in, then AMRAP in remaining time:
– 6 Bar over burpees
– 2 Deadlifts
– 30 Double unders
*During AMRAP portion, partner A does the BOBs, then B does the deadlifts, then A does the DUs. Continue alternating each movement. Rx+ for 150 pull-up buy in, and heavy DLs