5/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners


Warm-up (No Measure)

Wrist and Ankle Mobility

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Double Unders (No Measure)

Practice DU’s for 2 minutes

Box Jump/SLDL/Squat (No Measure)

3 Rounds 20 sec work/10 sec rest

Box Jump

Straight Legged Deadlift

Air Squat


Metcon (No Measure)

With a partner, one partner works the other rests, complete:

100 Squat Clean

Every minute on the minute, both partners complete:


minutes 0-4: 4 Burpees

minutes 5-9: 3 Burpees

minutes 10-14: 2 Burpees

minutes 15-19: 1 Burpee

20 minute timecap