CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
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
Deadlifts/Wall Balls/Rope Climbs (Weight)
EMOM 30 Minutes:
Minute 1: 2 Heavy deadlifts
Minute 2: 10 Wall balls, 20#/14# to 10’/9′
Minute 3: 1 Rope climb, 18’/15′
*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.