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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.