5/11/17 Masters

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#.