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
Metcon (Weight)
EMOM 30 minutes:
Minute 1: 10 V-ups/Toes to Bar
Minute 2: 2 DB snatches, 1 each arm
Minute 3: 150′ sprint (75′ down, 75′ back)