CrossFit Roselle – CrossFit
Warm-up
dod: 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 (Time)
For time (25min cap):
– 200 Abmat sit-ups
– 150 Wall balls, 20#/14#
– Deadlift total of 11,250#/7,750#
– 200 Burpees
*One partner working at a time. Go in any order, partition as needed. Rx+ for 150 GHD sit-ups, 200 Wall balls, 13,750#/9,250#, BOB