CrossFit Roselle – Masters
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch (1 Rep EMOM 10 minutes)
Squat or power.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
10 Unbroken Push-presses
15 Air Squats
200m Run
*Record rounds and reps. Post weight used in notes.