CrossFit Roselle – CrossFit
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.
DB Snatch (Work up to heavy single in 15 minutes.)
Use same weight for both arms.
Row/DB Snatches/Dips/Burpees/MUs (Time)
40 DB snatches, alt arms each rep, 50#/35#
10 Muscle ups
*Sub HR push-ups for dips and jumping C2B pull-ups for MUs.