CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Do What Dave Says… (No Measure)
See above
Cards (No Measure)
Suit and rank determine work.
Spade – Push Up
Heart – Pull Up
Club – Squat
Diamond – Side Plank Reach Through
WOD
Metcon (No Measure)
20m AMRAP with a partner:
A)
10 Thruster
5 Medball Twist
B)
10 Back Squat
5 Burpee
C) 200m Run