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.
Skill/Strength
Muscle-ups (Practice 10 minutes)
WOD
Wall Balls/Pull-ups/Ring Dips (Time)
For time:
50 Wall Balls, 20#/14#
15 Pull-ups
15 Ring dips
35 Wall balls
10 Pull-ups
10 Ring dips
20 Wall balls
5 Pull-ups
5 Ring dips
*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.