CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out
Active WU
Dodgeball
WOD
Metcon (Time)
Follow the leader style:
1-2-3-4-5-6-7-8-9-10 reps of:
-KB swings, 55/35#
-Box jumps, 24/20″
Then,
10-9-8-7-6-5-4-3-2-1 reps of:
-Echo bike cals
-HR push-ups
*Partner A does one rep of each, then partner B does one rep of each, then A does two, B does two, etc. Rx+ 75/55#, 30/24″, and Ring dips