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 Min:
10 Tire flips
20 Jump to support (using Matador attachment)
30 Pull-ups
40 Sandbag/med ball squat cleans 30#/10#
400m Run
*Any order, just get the work done. One partner working at a time (both partners run 400m together).