6/7/19 CF

CrossFit Roselle – CrossFit


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.


Warm-up (No Measure)

Practice HSPUs & Pistols/Assisted pistols

Set up deadlift station and do some warm-up sets of 10-8-6 reps.


A: HSPU/Pistols (Time)

30-20-10 reps for time of:

Hanstand push-ups

Pistols (alternating legs each rep)

A: HR Push-ups/Squat jumps (Time)

30-20-10 Reps for time of:

-Hand release push-ups

-Squat jumps

B: Deadlift (Heavy Set of 3 in 10 minutes)