1/16/16 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 (Time)

For time (20min cap):

10 Rounds of:

15 ball slams, 30#/20#

10 ring dips

20 lunge jumps


10 Rounds of:

10 toes to bar

10 slam ball cleans, 30#/20#

20 quick feet