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.
Skill/Strength
Power Clean (1RM in 15 minutes)
WOD
Handstand push-ups, Box jumps, Power cleans, Muscle ups (AMRAP – Rounds and Reps)
AMRAP 15MIN:
10 Handstand push-ups (sub 2 wall walks)
8 Box jumps, 30″/24″
6 Power cleans @ 65% of above
4 Muscle ups (sub 8 ring row to ring dip combos)