CrossFit Roselle – Masters/Beginners
Warm-up
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
Metcon (No Measure)
With a partner, one partner works the other rests, complete:
100 Squat Clean
Every minute on the minute, both partners complete:
Burpees
minutes 0-4: 4 Burpees
minutes 5-9: 3 Burpees
minutes 10-14: 2 Burpees
minutes 15-19: 1 Burpee
20 minute timecap