CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
Row 200m
3 Burpees
4 Sumo deadlift high pulls
5 Box jumps
6 Mtn climber hip stretches
7 Shoulder kips
Skill/Strength
Shoulder Press (5-5-5-5-5)
Warm-up sets of 10-7 then start your sets of 5. Increase weight each set if possible.
WOD
KB Swings/Med Ball Twists/Runs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
15 KB swings, 45#/25#
20 Med ball twists, 20#/14#
300m Run