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 (AMRAP – Reps)
Outdoor 5 Station WOD:
Sledgehammer strikes
Reverse tire/sled pulls
Suicide sprints
Reverse slam ball throws
Farmer’s’ carry
*4 minutes per station, only one partner working at a time.