CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Push Jerk
WOD
Metcon (Time)
3 Rounds
10 Box Jump
10 Floor Wiper
20 OH Walking Lunge