CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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
Metcon (AMRAP – Reps)
5 Station Outdoor WOD:
– suicide sprints
– single arm DB push press
– single arm OH DB walking lunges
– sled sprints
– sledgehammer strikes
*4 minutes per station, one partner working at a time. Go all out when it’s your turn and earn your rest!