2/13/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Hershey kiss relay

-Heats of a handful of people at a time

-Solo cups at north and south ends of the gym

-Each person has to get all the hershey kisses from one cup to the other using a plastic spoon, two burpees any time they drop the kisses

-Most kisses transferred in a minute (90 seconds?) wins

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.


DB Split Squat (5-5-5-5 each leg)


Metcon (2 Rounds for reps)

EMOM 20 min:

-10 Quick feet

-20-50 DUs even minutes

-10-20 Ring push-ups odd minutes

*Record total reps of DUs and ring push-ups completed