CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
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
Sleds/Yokes (Down & back x 3)
Sled push or Yoke carry
WOD
Runs/Deadlfits/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
5 Hang power snatches, 115#/75#
2 Rope climbs, 18’/15′
*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.