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.
Skill/Strength
Squat Snatch (Practice 15 Minutes)
WOD
DU/KBS/WB/TTB/OHS (Time)
WOD: 2 Rounds for time of (16min cap):
50 Double unders
40 KB swings, 55#/35#
30 Wall balls, 20#/14#
20 Toes to bar
10 OH squats, 115#/75#