6/23/18 CF Partner

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 WOD

4 MinStation:

-Sledgehammer strikes

-800m run (both partners)

-Ring dips/HR push-ups

-Sled pushes

-Double unders

*Scale run as needed to finish in 4 min.