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)
For Time (25 min cap):
-300 Double unders
-200 Abmat sit-ups
-100 Cal row
-50 Clean & jerks, 135#/95#
*Sub 2x singles. Cut reps, scale weight as needed. Rx+ sub GHD sit-ups and 185#/125#