CrossFit Roselle – Masters
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
WOD
Squat cleans/Farmers Carries/Runs (AMRAP – Rounds and Reps)
5 Rounds for time of:
10 Squat cleans, 95#/65#
150′ Farmers carry, 50#/35# each arm
200m Run.
Rest 3 minutes between rounds
*Scaled/Masters 65#/45#, 35#/20#. Rx+ 155#/95#, 75#/50#.