CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Cards (No Measure)
Suit and rank determine work.
Heart – Air Squat
Club – Bent over Row
Diamond – Jumping Jack
Spade – Push Press
Skill/Strength
Practice – Kipping, Jump Rope, Handstand
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Hang Power Clean
30 Flutter Kick
10 Back Squat
15 Lunge
Use a light barbell for the Cleans and Back Squat. 45#/35# recommended