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 (25 min cap)
-200m Farmer’s carry (single arm, both partners same time)
-50 Box jumps
-100 DB push presses, single arm
-10 Rope climbs
-200 Double unders
-10 Wall climbs