CrossFit Roselle – Masters/Beginners
Warm-up
CFR WARM-UP 5 (No Measure)
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Skill/Strength
DB Thrusters (Practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes:
Row 300m
20 Abmat sit-ups
10 DB Thrusters
Rest 1 minute between rounds.