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