CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Do What Dave Says… (No Measure)
See above
Cards (No Measure)
Suit and rank determine work.
Spade – Pull Up
Heart – Squat
Club – V-Up
Diamond – OH Squat
Skill/Strength
Push-ups
Metcon
Metcon (AMRAP – Reps)
5 Rounds Every 5 Minutes
500m Row
Max Effort Push Up