CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
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.
Skill/Strength
Hang Power Snatch (15 Min to work up to heavy single)
WOD
Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
5 Hang power snatches, 115#/75#
2 Rope climbs, 18’/15′
*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.