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 (Time)
For time (25 min cap):
-50 Over partner burpees
-800m Medball run
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-10 Rounds of:
–5 Deadlifts
–10 Pull-ups/jumping pull-ups
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-800m Medball run
-50 Over partner burpees
*Partner holds plank while other partner does over burpees. One medball/team. Post weight used to notes.