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
Med Ball Fun (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Med ball cleans
Med ball twists
Wall balls
Med ball sit-ups
*Rx 20#/14#. Sub regular twists and abmat sit-ups as needed. Rx+ 3 Rounds of 35 Wall balls, 35 GHD sit-ups, 20#/14#.
800m Med Ball Run (Time)
800m ball run for time, 20#/14#