CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute Partner AMRAP
100 Quick Feet
50 Toes to Bar (Sub 100 V-up or Slamball)
10 Turkish Get Up
Don’t rush the get ups. Alternate arms. Each arm counts as one.