7/8/17 M/B Partner

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Metcon (AMRAP – Reps)

5 Station WOD:

4 Minutes at each station. Get as much work done as possible:

– KB swings

– Reverse sled pulls

– Suicide sprints

– Kipping knee raises + burpees

– Sledgehammer strikes

*Only one partner working at a time (except suicide sprints – you can run together if you choose).