7/20/17 M/B

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.