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.