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.
WOD
Runs/Rope climbs/Deadlifts/Wall Walks (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
Run 800m
2 Rope climbs, 18’15’
7 Deadlifts, 275#/185#
3 Wall walks
*Rx+ 3 rope climbs, 315#/210# DLs, 5 wall walks. Scale weight as needed. Sub 18 jumping pull-ups or ring rows for the RCs, 15 push-ups for the WWs.