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 (25min cap):
Run 800m
100 Wall balls
10 Rope climbs
200 DUs
50 Roll to stands*
50 Burpees*
10 Rope climbs
*Partner A does roll to stands while B does burpees – same time. Sub V-ups as needed. Sub 6 ring rows/rope climb.