CrossFit Roselle – Masters
Warm-up
Do What Dave Says… (No Measure)
See above
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
WOD
Metcon (No Measure)
20m AMRAP with a partner:
A)
10 Thruster
5 Medball Twist
B)
10 Back Squat
5 Burpee
C) 200m Run / 250m Row