CrossFit Roselle – Masters
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (AMRAP – Reps)
With a partner complete as many reps as possible in 20 minutes of:
50 OH Lunge Step
50 BB Push Press
50 V Up
50 PP Hang Power Clean
One partner works, the other rests. Scale weight as needed to complete 10 unbroken reps first round. Use same weight for Push Press and Hang Power Clean