CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Foam Roll and Lacrosse Ball (No Measure)
Spend 10 minutes rolling out/smashing/mobilizing
Ball Slam/KB Swing/Plank (No Measure)
3 rounds of 20 seconds work 10 seconds rest:
Ball Slam
KB Swing
Plank
WOD
Plank (Time)
Max Effort Prone Plank on Elbows
2k Row (Time)
Max Effort 2k Row