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
WOD
Push Jerk (3-3-3-3-3)
DB Bent Over Rows/PCs/PPs/Runs/BJ (AMRAP – Rounds and Reps)
AMRAP 15 MIn:
5 DB bent over rows
5 DB power cleans
5 DB push presses
*Go through above complex with one arm, then the other.
Run 200m
15 Box jumps
*Records rounds and reps completed. Post DB weight used in comments.