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.