CrossFit Roselle – Masters


Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.


Metcon (AMRAP – Reps)

With a partner complete as many reps as possible in 20 minutes of:

50 OH Lunge Step

50 BB Push Press

50 V Up

50 PP Hang Power Clean
One partner works, the other rests. Scale weight as needed to complete 10 unbroken reps first round. Use same weight for Push Press and Hang Power Clean