CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Push-ups
-5 Pull-ups
-10 Hollow rocks
-5 OH squats
WOD
A: DVB (Time)
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
To learn more about DVB click here
B: Metcon (Time)
For time:
Run 1 mile w/ weighted object
Then, 8 rounds of:
-10 Thrusters or wall balls
-10 pull-ups or ring rows or bent over rows
Run 800m w/ weighted object
Then, 4 rounds of:
-10 Thrusters or wall balls
-10 Pull-ups or ring rows or bent over rows
Run 400m w/ weighted object
Then, 2 rounds of:
-10 Thrusters or wall balls
-10 Pull-ups or ring rows or bent over rows
*Weighted object can be anything. For the thrusters and bent over rows, use barbell, DBs or KBs – can be one or two handed. Scale reps as needed.