CrossFit Roselle – Masters
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
EMOM Quick Feet/Push-ups/HSS WU (No Measure)
EMOM for 8 Min:
10 Quick feet
5 Push-ups
4 Hang squat snatches w/ bar or PVC
Skill/Strength
Bench Press (5-5-5-5-5)
WOD
Box Jumps/KB Swings (Time)
5 Rounds for time of:
10 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.