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
Pull-ups (Kipping or butterfly Practice. 1 ME set.)
Dips (Ring or bar. Practice kipping. 1 ME set.)
WOD
Deadlifts/Pull-ups/Dips (Time)
10-8-6-4-2 Reps for time of:
Deadlifts, 225#/155#
Pull-ups
Dips
*Rx+ 315#/205# & Muscle ups