CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Cards (No Measure)
Suit and rank determine work.
Spade – Hollow Rock
Heart – Plate Walking Lunge
Club – Plate Row
Diamond – Plate to OH
Metcon
Metcon (No Measure)
With a partner, 20 minute AMRAP
5 Deadlift 185/135#
10 DB Snatch 45/30#
20 Abmat Sit Up