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
Split Jerk (1-1-1-1-1-1-1)
WOD
KB Swings/V-ups (Time)
3 Rounds for time of:
25 KB swings, 55#/35#
20 V-ups
*Rx+ 75#/55# and TTB
Masters Rx 45#/25# and abmat sit-ups.
Cool Down
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.