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 (No Measure)
5 Station WOD:
-800m Run
-Rope climbs/Wall climbs
-Sled pushes
-Farmer’s carry, single arm
-Hurdle jumps
*4 minutes/station. Alternate work/rest with your partner, except run – both partners together.