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
Back Squat (5-5-5-5)
Warm-up sets of 10-7-5, then start on working sets. Increase each set if possible.
WOD
DB Snatches/DB OH Lunges (Time)
21-15-9 Reps for time of:
DB snatches left arm
DB OH lunge steps left arm
DB snatches right arm
DB OH lunge steps right arm
*Rx 50#/35#, Rx+ 75#/50#