CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Run 400m
Sampson stretch
PVC pass throughs
OH squats
Handstand walks/holds
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
Runs/Rope climbs/Tire flips/Wall climbs (AMRAP – Rounds and Reps)
AMRAP 25min:
Run 800m
2 Rope climbs, 18’/15′
4 Tire flips, #2, #3
2 Wall climbs, 8’/6′