CrossFit Roselle – CrossFit
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
Rope Climb (practice 15 minutes)
WOD
Runs/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
200m Run
1 Rope climb, 18’/15′