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
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Metcon (Time)
For time 25 min cap:
200 abmat sit-up buy-in, then:
– 80 DB push-presses, 45#/30#
– 8 Sprints
– 80 Med ball cleans, 20#/14#
– 8 Rope climbs
– 80 OH Walking lunges, 45#/35#
– 8 Wall climbs
*One person working at a time. Sub 2x jump to extensions for the wall climbs. Scale weight up/down as needed.