CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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
Metcon (No Measure)
In 20 minutes:
-100 Hand release push-ups
-100 Pull-ups
-10 Rounds of:
— 10 quick feet
— 10 KB swings
— 5 Burpees
– Max DL in remaining time.
*One partner working at a time. Partners alternate rounds during the 10 round portion.