8/27/16 CF Partner

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

Box Jumps, DB Snatches, MCPUs, Quick Feet (4 Rounds for reps)

2.5Min AMRAP:

5 Box jumps

10 DB snatches, alternating arms each rep

10 Mtn Climber push-ups (3 steps + 1 push-up = 1 rep)

10 Quick feet (5 reps each foot)

*1 partner working for entire 2.5 minutes while other partner rests. Partner B picks up where A left off. Each partner will complete 4 – 2.5 minute rounds. Rx+ Sub 10 ring dips for MCPUs and 30 DUs for Quick feet. Go at least 30″/24″ and 75#/50#