CrossFit Roselle – Masters
Warm-up
Warm-up (No Measure)
AMRAP 10 Minutes:
Row 250m
15 Sit-ups
10 Mountain climber hip stretches
10 Shoulder kips
5 OH squats
Skill/Strength
Snatch (15 minute practice)
WOD
Wall Balls/Pull-ups/Ring Dips (Time)
For time:
50 Wall Balls, 20#/14#
15 Pull-ups
15 Ring dips
35 Wall balls
10 Pull-ups
10 Ring dips
20 Wall balls
5 Pull-ups
5 Ring dips
*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.