3/18/17 Masters

CrossFit Roselle – Masters

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Min:

25 Pull-ups/Ring Rows

25 Wall balls

25 Cal Row

25 Hand release push-ups