5/10/19 CF

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.


Thruster (1RM in 15 Minutes)


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.