CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (AMRAP – Reps)
4 Minutes Each Station, AMRAP:
– Row (calories)
– DB Presses
– Box jumps
– Double/Single unders
– DB Snatches
*Pick weight/height that you could do 10 consecutive reps. Only one partner working at a time.