CrossFit Roselle – CrossFit
Warm-up
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.
Skill/Strength
Deadlift (10-8-6-4-2-2-2)
WOD
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