2/4/17 Masters

CrossFit Roselle – Masters


Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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.


Pull up/RDL/DU/OHS (AMRAP – Rounds and Reps)

With a partner, in 20 minutes complete as many rounds and reps as possible of:

50 Pull Ups or Ring Rows

50 Romanian Deadlifts

50 Double Unders and/or 100 Single Unders

50 Overhead Squat
Only one partner works at a time, while the other partner rests. Use same bar for RDL and OHS.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.