CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Metcon
Metcon (No Measure)
With a partner, 20 minute AMRAP
5 Front Squat
5 Pull Up
20 Abmat Sit Up
Front Squat at 65% of 1RM