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
Push Press (3-3-3-3-3)
WOD
Rows/Push-Presses (Time)
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.