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):
-200 Double
-100 Abmat sit-ups
-100 Sprawl jumps
-100 Ball slams
-800m Run (together)
-100 Ball slams
-100 Sprawl jumps
-100 Abmat sit-ups
-200 Double unders
*1 Partner working at a time. Sub 2x single unders for DUs. Sprawl jump is like a burpee but chest/thighs never touch ground (arms stay extended throughtout movement).