6/15/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners


Agility Ladder (No Measure)

Various agility drills using ladder or hoops.


Sledgehammer Strikes (10 Reps each arm x 4 sets)


Deadlifts/Pull-ups/Push-ups/Double Unders (AMRAP – Rounds and Reps)

AMRAP 15 minutes

3 Deadlifts

5 Pull-ups

7 Push-ups or dips

9 Double unders

Rest 30 seconds

*Use weight you can do unbroken for most rounds. Sub ring rows as needed. 18 single unders in place of the DUs.