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)
20Min AMRAP:
20 cal row
15 box jumps
10 ground to overhead
*Only one partner working at a time. Go as high and as heavy as you can while maintaining good form.