CrossFit Roselle – Masters
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Weightlifting
Back Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Medball Clean
7 Push Up