CrossFit Roselle – Masters
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
DB Snatch/MCHP/DB Push Press (No Measure)
– DB Snatch
– Mountain climber hip stretch
– DB Push Press
20 seconds on/10 seconds off, 3 times through
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
We will substitute a 500m Row for the 400m Run