CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
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 (Time)
5 Rounds for time of:
300m Row
15 Ring push-ups
10 Reverse lunge steps w/ bar in front rack, 115#/75#
5 Bar over burpees
*Rest 3 minutes between rounds. Scaled/Masters 75#/55# and 10 regular push-ups/rd. Rx+ 155#/105# and 15 ring dips/rd.
Scale so that you can finish rounds in 4 min or less. Preferred work/rest ratio is 1:1.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.