CrossFit Roselle – Masters/Beginners
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Weightlifting
The CrossFit Total (Total Weight)
Do not attempt a 1 rep max unless you have some prior weight history for that lift. Maximum 3 attempts at a new weight. Add max weight for the 3 lifts for a total.