CrossFit Roselle – Masters
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
CFR Warm-Up (No Measure)
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
WOD
Metcon (Time)
3 Rounds
DB Complex using 2 Dumbells:
6x Snatch
6x Upright Row
6x Press
6x Push Press
6x Bent Over Row
30 Walking Lunges