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
Metcon (Time)
5 Rounds for time of:
12 Box jumps
12 Toes to bar
12 DB snatches, alt arms each rep
200m Run
*Rest 3 minutes between rounds. Record height and weight to comments