3/31/2016 Masters/Beginners

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