6/3/17 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.