3/17/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Turkish Get Up (1-1-1-1-1)

WOD

Metcon (Time)

3 Rounds of

400m Run -or- 500m Row

21 KB Swing

12 KB Push Press
6 KB Push Press each arm. Use same weight for Swings and Push Presses.