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)
60-50-40-30-20 Reps for time of (25 min cap):
– Toes to bar
– Squat jumps, 95#/65#
– Double unders
– Reverse lunge steps, 95#/65#
*One person working at a time. Use barbell in back rack position for squat jumps and reverse lunge steps. Scale weight/use KBs as needed. Sub Kipping knee raises/V-ups and single unders (2x) as needed. If both partners proficient at DUs, double them up.