11/30/18 CF

CrossFit Roselle – CrossFit


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.


Yoke Carry (3 Carries x 50′)


Pull-ups/Push-ups/Air Squats/DUs/Rests (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Pull-ups

15 Push-ups

20 Air squats

25 Double unders

30 Sec rest

*Rx+ C2B pull-ups, ring dips, pistols, and UB DUs.