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.
WOD
Assault Bike 1 Minute (Calories)
Max Effort – calories in 1 minute.
500m Row (Time)
Max Effort 500m Row
Assault Bike 30 Seconds (Calories)
Max Effort – calories in 30 seconds
250m Row (Time)
Max Effort 250m Row