11/3/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Double Unders (No Measure)

Practice DU’s for 2 minutes

Row/Medball Warm-up (No Measure)

With a partner, alternate A and B for 6 minutes:

A: Row 300m

B:Until partner is done rowing:

6x medball Clean

6x medball OH Walking Lunge

6x medball Push Jerk

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale Deadlift to 75% of 1RM, Handstand Push-ups to Dips.