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 (Time)
For time (20min cap):
50 Toes to bar
200m Heavy object carry
50 Burpees
40 TTB
200m Heavy object carry
40 Burpees
30 TTB
200m Heavy object carry
30 Burpees
20 TTB
200m Heavy object carry
20 Burpees
10 TTB
200m Heavy object carry
10 Burpees
*Only 1 partner working at a time, except during the heavy object carry. Both partners must be carrying something heavy.