9/9/17 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (No Measure)

5 Station Outdoor WOD:

4 Minutes each station, do as much work as you can:

– Sled pushes

– Toes to bar

– DB push presses (single arm)

– DB walking lunges

– Tire flips

*One partner working at a time. Work as hard as possible for @ 30 seconds, then switch.