CrossFit Roselle – Masters/Beginners
Warm-up
Row 500m – Gentle Pace (No Measure)
Bear Crawl (No Measure)
Bear Crawl and variations:
Side Crawl
Gorilla Crawl
Crab Walk
Etc.
Metcon
Metcon (No Measure)
20 Minute Partner AMRAP
8 Burpee onto Plate
8 Plate Overhead Walking Lunge
8 Pull Up
Scaling for Pull Up is Band Pull Up.