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
“Jessica” (Time)
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#
*Cash Out of 91 ABMAT Sit Ups
This workout comes from CrossFit 1013. Complete it by yourself or double up the reps and complete it with a partner.
To read about the background of this workout, go here – http://www.crossfit1013.com/wod/xjbjpml6wglkgg2axrz3ytl4jbedw6