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 20min cap:
100 Toes to bar
200m Partner carry
150 Sumo deadlift high pulls, 55#/35#
200m Partner carry
200 Abmat sit-ups
*Only 1 partner working at a time, except partner carries. If you are unable to carry your partner, grab a sandbag, KB, or any heavy object.