CrossFit Roselle – Masters
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Pull-ups (3 x ME. Rest approx. 3 minutes between sets.)
Scale to band you can do 10+ reps.
WOD
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Men 20# to 9′ target. Women 10# to 9′ target.
Scaled option: Perform a total combined 150 reps of wall balls and abmat sit-ups. Go in any order, partition as needed.