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.
WOD
Metcon (Time)
10 Rounds for time of:
2 Heavy deadlifts
10 Wall balls, 20#/14#
1 Rope climb, 18’/15′
*Rx+ Wall balls to 12’/10′ targets and 2 rope climbs/rd.