CrossFit Roselle – Masters/Beginners
Warm-up
Do What Dave Says… (No Measure)
See above
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 (Time)
With a partner:
400m Run
2 Sled Pushes
2 Farmer’s Carries
40 Medball Twists
20 Medball Volleyball
20 Medball Sit Ups
800m Run
20 Medball Sit Ups
20 Medball Volleyball
40 Medball Twists
2 Farmer’s Carries
2 Sled Pushes
400m Run
Both partners run. All other movements are total for both partners. One partner works, the other rests.