CrossFit Roselle – Masters/Beginners
Warm-up
M/B Warm-up 1 (No Measure)
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
Skill/Strength
Reverse tire/sled pull (3 trips down & back)
WOD
“MIchael” Light (Time)
3 Rounds for time of:
400m Run
15 Supermans
15 Straight legged DLs, 45#/35#
30 Abmat sit-ups