CrossFit Roselle – Masters
Warm-up
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
Skill/Strength
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.
WOD
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.