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 (25min cap):
-200m Farmers carry (single arm)
-60 DB hang power snatches
-60 DB OH walking lunges
-200m Farmers carry (single arm)
-50 Wall balls
-50 Pull-ups
-200m Farmers carry (single arm)
-40 Cal row
-40 Burpees
-200m Farmers carry (single arm)
*One person working at a time, except both partners do the FC together, each holding one weight.