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 (25min cap):
-800n Run
-200 Double unders
-2 Suicide sprints
-40 Box jumps
-2 Suicide sprints
-80 KB swings
-2 Suicide sprints
-40 Sledgehammer strikes
-2 Suicide sprints
-200 Double unders
-800m Run
*One partner working at a time, except the run. Go as high on the box jumps and as heavy on the KBS as you want, but push to finish in the time cap.