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.
Box Jumps/Pull-ups/KB Swings (Time)
5 Rounds for time of:
5 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rx+ 30″/24″, C2B pull-ups, and 75#/55#
Assault Bike 30 Seconds (Calories)
Max Effort – calories in 30 seconds
2 Attempts to get max calories. Rest as needed between efforts. Score is your best effort of the two. Post 2nd best in notes.