11/1/17 CF

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.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

DUs/V-ups/Ring Push-ups/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 15 MInutes:

30 Double unders

20 V-ups

10 Ring push-ups

5 Box jumps, 30″/24″

*Rx+ UB DUs, TTB, HSPUs, 36″/28″