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.
Skill
Double-Unders (Practice)
WOD
Metcon (Time)
For Time (25 Min Cap):
200 Double unders
100 Deadlifts, 185/125
200 DUs
100 Reverse lunges, 135/95
200 DUs
100 Front squats, 95/65
200 DUs
*scale weight/reps as needed