8/4/18 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (Time)

– 200 Double unders

– 40 Ring/bar dips (sub bench/box dips)

– 40 Deadlifts

– 40 Over bar burpees

– 800m Run (both partners)

– 40 Pistols (sub squat jumps)

– 40 Handstand push-ups (sub push presses)

*One partner working at a time, except the run. Scale reps as needed.