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 (Time)
For Time (25 Min Cap):
-800m Run
-10 Rounds of:
—10 Quick feet
—10 Ball slams, 30#/20#
-800m Run
-10 Rounds of:
—10 Quick feet
—10 KB swings, 55#/35#
-800m Run
*Runs are together. Alternate rounds (5 each) until completed. Rx+ complete 5 burpees after completing a round.