CrossFit Roselle – CrossFit
Skill/Strength
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
Overhead Squat (Heaviest set of 5 in 20 minutes)
WOD
Runs/Wall balls (AMRAP – Rounds and Reps)
AMRAP 12 min:
200m Run
15 Unbroken wall balls, 20#/14#
*Rx+ 25 UB wall balls each round.