CrossFit Roselle – Masters
Warm-up
Foam Roll and Lacrosse Ball (No Measure)
Spend 10 minutes rolling out/smashing/mobilizing
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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
Metcon
Row/DL/Burpee (No Measure)
For 18 minutes , on the minute, alternate trhough:
1) 100m Row
2) 5 Deadlift 185#/135#
3) 7 Burpees