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
DB Snatches/DB OH Lunges/DB Front squats (AMRAP – Rounds and Reps)
Partner AMRAP 20 minutes:
100 DB snatches, alternating arms each rep
100 OH DB lunges (50 left/50 right)
100 DB front squats
*One partner working at a time. Use same DB for all movements. For lunges, hold DB OH and lunge forward until back knee touches ground, then push back up to starting position, alternate legs each rep. Do even work with each arm/leg.
Modify lunges as needed.