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.
WOD
DUs/Dips/DLs/Burpees/Runs/Squat Jumps/Push Presses (Time)
For time:
– 100 Double unders
– 20 Ring/bar dips
– 20 Deadlifts, 225#/155#
– 20 Over bar burpees
– 800m Run
– 20 Squat jumps
– 20 Push presses, 95#/65#
*Rx+ Ring dips, 315#/205# DLs, 20 Pistols, 20 HSPUs.