CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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 (No Measure)
5 station partner workout. 4 minutes per station, 8 minutes for bike/row station.
Tire flip jump through
Toes to bar
Mountain climber push up
Overhead walking lunge
Row/Bike