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
Reverse Tire or Sled Pulls/Tire Flips/Weighted Walking Lunges (Time)
5 Rounds for time of:
150′ Reverse Tire or Sled Pull
5 Tire flips
30 Walking lunges w/ sandbag in front rack
*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times.