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
Back Squat (3-3-3-3-3)
WOD
Metcon (Time)
5 Rounds for time of:
10 KB swings
5 Burpees
*Rest 2 minutes between rounds. All out efforts. Pick weight that’s challenging but that you can do for 10 unbroken reps.