5/25/17 Masters

CrossFit Roselle – Masters


Warm-up (No Measure)

In 10 Minutes:

1 Minute jump rope

30 Second Shoulder kips

5 Inch worm push-ups

10 Ring rows

15 Plate ground to overhead

20 Box jumps

25 Sit-ups


Push Press (3-3-3-3-3)

Perform a few warm-up sets, then start. Increase weight as long as form is good for all 3 reps.


Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.