4/13/17 Masters

CrossFit Roselle – Masters


Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Warm-up (No Measure)

Row 500m

Sampson Stretch 30 seconds each leg

20 Shoulder kips

Bear crawls

Backwards crab walks

Frog hops

10 Pull-ups

10 Burpees

10 OH Squats


Back Squat (5-5-5-5-5)

Perform a few warm-up sets and then start your sets of 5. Increase weight each set if possible.


Push-ups/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.

Once finished with above, do 20 burpees and start all over.

*No scaled/Masters changes. Rx+ do ring dips and toes to bar.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.