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)
For time:
200 Abmat sit-ups, then:
10 Rounds of:
– 1 Rope climb/9 Ring rows
– 10 Ring push-ups
– 5 Deadlifts, heavy-ish
Then,
Run 800m together
*One partner working at a time, except the run. Alternate movements – partner a does the rope climb, b does the push-ups, then a does the deadlifts. Now b does the rope climb, etc.