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
Metcon (Time)
For time:
300 Double unders
100 Pull-ups
100 KB Swings
300 Sec Plank hold
*Go in order, one person working at a time. If you want to get crazy, do burpees while partner holds the plank.