CrossFit Roselle – CrossFit
Warm-up
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Gymnastics
Toes-To-Bar (3 x Max Effort)
WOD
Metcon (5 Rounds for reps)
5 Rounds of the following:
In 4 minutes:
– Row 500m
– Complete as many Double Unders as possible in remaining time.
* Rest as needed between rounds. Record row times and DUs completed for each round.