CrossFit Roselle – Masters
Warm-up
Mobility 2 (No Measure)
Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
Burpee/OH Hold/Gob Squat (No Measure)
3 rounds 20 seconds work / 10 seconds rest of:
Burpee
OH Barbell Hold
Goblet Squat
Sub plank for OH hold as needed.
WOD
Metcon (Calories)
2 rounds, 4 stations, 2 minutes per station:
Air Assault Bike
20 Push Ups
Row
20 KB Swings