CrossFit Roselle – CrossFit

Hope you enjoyed your Thanksgiving! Now let’s burn off some of those extra calories. Go all out!


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 (AMRAP – Reps)

For Total Reps:

2 min ball slams, 30#/20#

Rest 2 min

2 min abmat sit-ups

Rest 2 min

2 min med ball cleans, 20#/14#

Rest 2 min

2 min floor wipers, 45#/35#

Rest 2 min

2 min mountain climber push-ups

Rest 2 min

2 min burpees

Record total reps as well as any modifications.

Monday – 3/31/14

Strength/Skill:  Sled pushes, 3 x 150′ (down high, back low)


7 C&J, 145#/100# (Rx+ 185#/125#, Masters 115#/75#)

11 Burpees

Run 400m

Post:  Handstand walks, 75′ or 5 minutes, whichever comes first.

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