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.