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
DB Snatch (6-6-6-6-6)
For each set of 6, do 3 reps each arm, alternating arms each rep.
WOD
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.