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
Thruster (1RM in 15 Minutes)
WOD
Thrusters/Toes to Bar (Time)
21-15-9-15-21 Reps of:
– Thrusters, 95#/65#
– Toes-to-bar
*Scale weight/sub Kipping knee raises as needed.