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 (AMRAP – Reps)
5 Station Outdoor WOD:
Sledgehammer strikes
Sprints
Toes to bar
Sled pulls
Box jump overs
*4 minutes at each station, only one partner working at a time. Give 100% effort when it’s your turn – earn your rest!