CrossFit Roselle – Masters
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
WOD
Metcon (AMRAP – Rounds and Reps)
20min AMRAP:
10 Push presses
10 Reverse lunge steps (bar in front rack)
5 Floor wipers
One partner completes the entire round while the other partner rests. Alternate work/rest each round.