3/13/21 CF

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.

Skill/Strength

Front Rack Walking Lunge (4 x 25′)

WOD

Metcon (Time)

For time:

40 GHD sit-ups

40 Back squats, 135/95

80 Abmat sit-ups

80 Air squats

Run 1 mile

*Scale weight/reps/distance as needed.