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
Crossfit Warmup – 1 round (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Metcon
Metcon (No Measure)
5 stations, 2 rounds, 2 minutes each station:
Single-arm DB Row
Carioca
Romanian Deadlift
Push up
Squat