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
HSPUs/Air Squats/DUs (10 Rounds for reps)
EMOM 30 Minutes:
Min 1: 5 HSPUs
Min 2: 15 Air squats
Min 3: 30 Double unders
*Rx+ 10 HSPUs, 16 Pistols, and 40 DUs