WG Saturday

CrossFit Roselle – Masters/Beginners


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


Practice – Kipping, Jump Rope, Handstand


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