2/16/17 Masters

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Weightlifting

Bench Press (5-5-3-3-3-3-3)

2 warm up set of 5, then sets of 3 increasing weight each set.

Metcon

Death by Burpee/Pull up/Squat (AMRAP – Rounds and Reps)

Every minute on the minute until failure:

Burpee

Pull up/Ring Row

Air Squat

1 of each movement first minute. 2 the second minute. Add an additional rep each minute, until unable to complete all reps in the minute.