CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Hershey kiss relay
-Heats of a handful of people at a time
-Solo cups at north and south ends of the gym
-Each person has to get all the hershey kisses from one cup to the other using a plastic spoon, two burpees any time they drop the kisses
-Most kisses transferred in a minute (90 seconds?) wins
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
DB Split Squat (5-5-5-5 each leg)
WOD
Metcon (2 Rounds for reps)
EMOM 20 min:
-10 Quick feet
-20-50 DUs even minutes
-10-20 Ring push-ups odd minutes
*Record total reps of DUs and ring push-ups completed