11/10/17 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.


Handstand Push-ups (Practice 10 minutes)


Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

15 Cal row

7 Handstand push-ups

7 Strict Toes-to-bar

*Rx+ Deficit HSPUs – post height to notes.