6/15/19 CF Partner WOD

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.