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 (AMRAP – Reps)
5 Station WOD:
4 minutes at each station, get as much work done as possible:
– Power cleans
– Reverse tire/sled pulls
– Suicide sprints
– TTB + Wall climb
– Sledgehammer strikes
*Only one partner working at a time (except suicide sprints – you can run together to push each other).