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 (Time)
For Time, 25 Min Cap:
-200m Farmer’s carry, single arm
-50 Wall balls, 20/14
-60 Slam ball side throws, 30/20
-200m Farmer’s carry, single arm
-800m Run w/ med ball & slam ball
-200m Farmer’s carry, single arm
-60 Slam ball side throws
-50 Wall balls
-200m Farmer’s carry, single arm
Both partners do the FCs and 800m run together.