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
Thruster (10 Minute Practice)
WOD
M/B Thrusters/Burpees/Runs (Time)
For time:
15-11-7 reps for time of:
Thrusters
Burpees
*Run 300m after each round. Weight should be so you can do 10 or more unbroken reps.