1/17/17 Masters

CrossFit Roselle – Masters


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


Back Squat (5-5-5-5-5)


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up