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
Sleds/Yokes (3 x 150′)
Sled push or Yoke carry
WOD
Rope Climbs/Ring Dips/Wall Balls (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
1 Rope climb, 18’/15′
10 Ring dips
20 Wall balls, 20#/14#
*Sub 8 ring rows/rope climb. Sub banded bar dips/bench dips.