8/10/17 M/B

CrossFit Roselle – Masters/Beginners


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


DB Snatch (6-6-6-6-6)

For each set of 6, do 3 reps each arm, alternating arms each rep.


Metcon (Time)

3 Rounds for time of:

Run 300m

10 DB snatches, alternating arms each rep

10 Push-ups

10 Goblet squats using DB

*use same weight for snatches and squats.