3/14/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Back Squat (20 min to build to 3RM)

Timer starts immediately after warm-up, so get moving.

WOD

Sit-ups/DB Push press (Masters) (Time)

3 Rounds for time of:

35 Sit-ups

15 DB Push-presses 35#/20#