CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Medball clean into wall ball/OH barbell stretch (No Measure)
2 Rounds of:
10 Med ball cleans into wall ball shots
1 Minute OH barbell stretch on foam roller
Metcon
Metcon (No Measure)
With a partner:
5 minutes each station, with one partner working the other resting:
Sled Push
Squat Clean
Ab trio (10 ea. of V-Up, Twist, Flutter)
Then both partners:
800m Run