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.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
Rows/Snatches/Double Unders/Rests (Time)
5 Rounds for time of:
500m Row
5 Snatches, 115#/75#
30 Double unders
Rest 3 minutes between rounds. Scaled/Masters 350m row, 75#/55#, 50 single unders. Rx+ 165#/115# & 50 DUs.