CrossFit Roselle – Masters
Warm-up
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.
WOD
Masters Burpees/Wall Balls/Box Jumps/Pull-ups/Rows (AMRAP – Reps)
AMRAP 20 Min:
70 Burpees
70 Wall balls, 20#/10# to 9′
70 Box jumps/Step-ups, 20″/16″
70 Pull-ups/Ring rows
70 Cal row
*One partner working at a time. Get as far as you can in the 20 min.