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