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.
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.