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
DB Snatches/Pistols/TTB/Ring dips/Burpees (Time)
2 Rounds for time (20min cap):
20 DB Snatches, alt arms each rep, 65#/45#
20 Pistols, alt legs each rep
20 Toes to bar
20 Ring dips
20 Burpees