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.
Skill/Strength
Clean and Jerk (10 minute practice)
WOD
Fun WOD 2 (Time)
For time:
100 Abmat sit-ups
Rest 2 minutes
75 Cal Row
Rest 2 minutes
50 Burpees
Rest 2 minutes
25 Clean & jerks, 135#/95#
*Rx+ GHD sit-ups & 185#/125#