4/15/17 Masters

CrossFit Roselle – Masters


Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

20 Clean & jerks

6 Shuttle sprints

80 OH Walking lunges

*One partner working at a time. If lunges cause knee pain, sub V-ups. Record weight used for both movements.