4/16/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Do What Dave Says… (No Measure)

See above

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (Time)

WOD: For total time:

Run 200m

Rest 30 seconds

Run 400m

Rest 60 seconds

Run 800m

Rest 90 seconds

Run 400m

Rest 60 seconds

Run 200m