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 (Time)
2011 Regionals Individual Event 4
With a partner, complete the following in order (25min cap):
100 Pull-ups
100 KB swings, 55#/35#
100 Double unders
100 OH squats, 95#/65#
*Only one person working at a time. Scaled/masters ring rows, 45#/25# KBS, 200 singles, and 65#/45#. Rx+ C2B, 75#/55#, and 135#/95#