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
Deadlift (1RM)
WOD
Pull-ups/Burpees/Box jumps (Time)
For time:
– 35 Pull-ups
– 50 Burpee box jump overs, 24″/20″
– 35 Pull-ups
*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups