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
Power Snatch (Warm up & set up for WOD )
WOD
Allie’s B-Day WOD (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
25 Double unders
20 Air squats
15 Burpee box jumps, 24″/20″
10 Push-presses, 115#/75#
5 Power snatches, 115#/75#
*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#