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 Min:
40 Hang power cleans
40 Kipping knee raises
2 – 100m Sprints
40 Sledgehammer strikes
40 Air squats