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
Thruster (Warm-up to 95#/65# in 5 minutes)
Scaled/Masters 65#/45#
WOD
Death By Thrusters (AMRAP – Rounds and Reps)
EMOM:
Perform 1 thruster the first minute
Perform 2 thrusters the second minute
Perform 3 thrusters the third minute
*Continue adding 1 rep every minute until you are no longer able to complete the reps in the one minute time frame.
**If you last less than 10 minutes, row 1000m. If you last over 10 but under 15 minutes, row 500m. No rowing penalty if you last over 15 minutes. Rx is 95#/65#, Scaled/Masters is 65#/45#. No Rx+ option, just do the work.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.