CrossFit Roselle – Masters/Beginners
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
2 Rope climbs/20 Ring rows
10 Clean & jerks
2 Wall walks/20 Push-ups
10 Clean & jerks
200m run (100m each)
2 Farmers carries
200m run (100m each)
2 Wall climbs/10 Jump to supports
*1 person working at a time – do even work if possible. Scale/modify as needed.