7/1/17 Masters/Beginners

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.