CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
– Sled Push
– 20 Pull-ups or ring rows
– 20 DB snatches (10 each partner, 5 each arm)
– 50-100m Sprint
*One partner working at a time. Keep reps/distance short so intensity can remain high.