CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
A: Push Jerk (10-8-6-4-2-1-1-1-1-1)
B: Split Jerk (10-8-6-4-2-1-1-1-1-1)
Do A or B, not both. 20 minutes to complete.
WOD
Double Unders/Push Presses/Rows (5 Rounds for calories)
5 Rounds for total calories of:
50 Double unders, 1 min
20 Push presses, 75/55, 1 min
Max rep cal row, 30 sec
Rest 30 sec
*Rx+ sub 95/65 and cal bike
Any leftover time from the DUs/PPs is rest/transition time. Keep track of calories each round and add together for total score.