CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
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.
Skill/Strength
Push Jerk (1RM)
15 Min to work up to 1RM. No Splits!
WOD
75 Burpee Pull-ups for time. (Time)
75 Burpee Pull-ups for time.
Scaled/Masters 50 reps and modify burpees as needed. No Rx+ option, just go AFAP.