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 (No Measure)
5 Station Outdoor WOD:
Sled Push
Knees to elbows
Hurdle jumps
OH Walking lunges, 45#/35#
Sledgehammer strikes