CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Double Unders (No Measure)
Practice DU’s for 2 minutes
DB Snatch/MCHP/DB Push Press (No Measure)
– DB Snatch
– Mountain climber hip stretch
– DB Push Press
20 seconds on/10 seconds off, 3 times through
Skill
Medball Clean
Practice
Metcon
Metcon (Time)
3 Rounds for time of:
400m Run
21 Medball Clean
12 Pull Up