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)
AAMRAP 20 min:
800m run
400m weighted barbell carry
200m sled/tire push/pull
*Partners stay together throughout WOD. Pick weight/object and keep moving.