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
“ELITE” (Time)
For time (25min cap):
40 Calorie row
10 Burpees
40 Double unders
40 Thrusters, 95#/65#
10 Burpees
40 Double unders
40 Toes to bar
10 Buprees
40 Double unders
40 Ground to overhead, 95#/65#
10 Burpees
40 Double unders
Partner up and complete as a team or go at it solo. Partners treat it as 25min AMRAP, and only one partner working at a time. Scaled 65#/45# and V-ups. Rx+ 135#/95#. Happy Birthday, Andy!!!