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:
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.