CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up 2 (No Measure)
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
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
DLs/Pull-ups/DUs/Burpees (Time)
5 Rounds for time of:
1 Deadlift, heavy
10 Pull-ups
1 Deadlift, heavy
50 Double unders
1 Deadlift, heavy
10 Burpees
*Rest 3 minutes between rounds. Rx+ C2B pull-ups and UB DUs. Scaled/Masters 10 Ring rows, 50 singles, 5 Burpees