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 (Time)
For time:
-100 Cal row
-100 Slam ball partner tosses
-100 Slam balls
-100 Weighted step-ups
-100 KB swings
*Choose weights and post to notes. Go in any order, but you must complete all reps of a movement before moving on to next.