Row / Slamball

CrossFit Roselle – Masters/Beginners


Kicks (No Measure)

Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball


Metcon (Time)

With a partner:

4 rounds of

500M Row

25 Slamball

One partner rows while the other does the slamballs. When both are done switch stations. Each partner will do all movements.