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
Box Jumps (Max Height)
WOD
KBS/Med Ball Twists/Runs (Time)
5 Rounds for time of:
20 KB swings, 55#/35#
30 Med ball twists, 20#/14#
400m Run
*Rx+
3 Rounds for time of:
20 KB swings, 75#/55#
30 GHD sit-ups
400m Run