CrossFit Roselle – Masters
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
5 Station Outdoor WOD 1 (No Measure)
4 Minutes/Station. Do as many reps as possible at each:
1. Sled pushes
2. Wall climb & sprint
3. Hurdle jumps
4. Tire flips
5. DB push presses
*Only one partner at a time. Work hard for around 30 seconds, then rest while your partner takes over.