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 (No Measure)
5 Rounds of the following:
– HEAVY sled push (1 partner down, other partner back)
– 20-30 Pull-ups (break up any way between partners)
– 100m Sprint (1st partner, then 2nd partner)
*Get through each round AFAP, then rest as needed before starting next round. No pacing. Sub ring rows as needed. Keep intensity high and earn your rest.