CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
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.
Skill/Strength
Handstand Push-ups (Practice)
WOD
Row/Push-ups/Pull-ups/HSPUs (Time)
2 Rounds for time of:
50 Cal row
40 HR push-ups
30 Pull-ups
20 Handstand push-ups