2/11/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners


Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Cards (No Measure)

Suit and rank determine work.
Spade – Table to L-Sit

Heart – Plate Walking Lunge

Club – Plate Press Out

Diamond – Plate to OH


Lunge, Squat Complex 1 (1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Power snatches 65#/45#
Can sub clean and jerk for snatch.