CrossFit Roselle – Masters
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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.
Metcon
Metcon (No Measure)
With a partner complete the following 5 stations, working at each station for 4 minutes:
Plate Pinch Carry
KB Rack Hold
Push Up Shoulder Tap
DB Snatch
Jumping Jack