7/16/21 CF

CrossFit Roselle – CrossFit


Agility Ladder (No Measure)

Various agility drills using ladder or hoops.


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.


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.