CrossFit Roselle – Masters
Warm-up
Warm-up (No Measure)
1 Minute Double unders
1 Minute Squat stretch
10 Shoulder pass throughs w/ PVC
10 Hang squat snatches
10 Pull-ups & 10 Dips (Sub MUs for both)
10 Handstand push-ups or barbell shoulder presses
10 Sumo deadlift high pulls
Skill/Strength
DB Bench Press (8-8-8-8)
DB Pullover (5-5-5-5)
WOD
Runs/Rests (Time)
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m