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
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.