CrossFit Roselle – Masters/Beginners
Warm-up
Kicks (No Measure)
Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Metcon
Metcon (Time)
With a partner:
4 rounds of
500M Row
25 Slamball
One partner rows while the other does the slamballs. When both are done switch stations. Each partner will do all movements.