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
Shoulder Press (3-3-3-3-3)
WOD
Metcon (Time)
For time:
30 OH walking lunges, 35#/25#
30 Wall balls, 20#/10# to 9′
75 Double unders/150 Single unders
30 Kipping knee raises
30 Burpees
*Scale up/down as needed. Goal is under 15 minutes.