CrossFit Roselle – Masters
Warm-up
Kicks (No Measure)
Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic
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
Weightlifting
Deadlift (1 Rep Max)
Metcon
5k Row (Time)
Max Effort 5k Row