CrossFit Roselle – Masters/Beginners
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Sledgehammer Strikes (10 Reps each arm x 4 sets)
WOD
Deadlifts/Pull-ups/Push-ups/Double Unders (AMRAP – Rounds and Reps)
AMRAP 15 minutes
3 Deadlifts
5 Pull-ups
7 Push-ups or dips
9 Double unders
Rest 30 seconds
*Use weight you can do unbroken for most rounds. Sub ring rows as needed. 18 single unders in place of the DUs.