7/2/16 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 (No Measure)

Sat Partner WOD

7min/Station:

1. Row 20 Cal

40 Quick feet

60 KB swings

2. Run 200m

2 wall climbs (sub 10 burpees)

3. Sled push for distance

*Only 1 person working at a time.