6/25/16 CF Partner

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.