CrossFit Roselle – Masters/Beginners
Warm-up
M/B Warm-up 1 (No Measure)
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
Skill/Strength
Thruster (10 Min Practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
10 Quick feet, 5 each side
3 Burpees
7 Thrusters, 35#/25#
Rest 1 minute between rounds.