CrossFit Roselle – Masters
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
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
Row/KB Swing/Wall Ball (Time)
4 Rounds of:
250 meter Row
15 Kettlebell Swing
9 Wall Ball