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)
For Time (30min cap):
-200 Slam ball twists, 30/20
-400m Run
-200 DUs
-400m Run
-100 Weighted step-ups, 45/25, 24/20
-400m Run
-100 Push presses, 95/65
-400m Run
-50 Burpees
-400m Run
*One partner working at a time, except the run – both partners run together.