CrossFit Roselle – Masters
Warm-up
Do What Dave Says… (No Measure)
See above
Double Unders (No Measure)
Practice DU’s for 2 minutes
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Weightlifting
Back Squat (5-5-3-3-3+)
Metcon
Walking Lunge/Plank Walk (Time)
3 Rounds of:
20 OH Walking Lunge
20 Plank Walk