12/6/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 10 Minutes:

Sampson stretch

Half pigeon

Up/Down dog

Child’s pose

OH band stretch

Couch stretch

Double unders in remaining time

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.


Deadlift (10-8-6-4-2-2-2)


Devil’s Presses/Burpee Pull-ups/Double Unders (Time)

3 Rounds for time of (15 min cap):

-10 Devil’s presses, 50#/35#

-15 Burpee pull-ups

-75 Double unders