CrossFit Roselle – Masters
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, 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 (7-5-5-3-3-3-3-3)
Sets to be completed EOMOM as a group. Increase each set if possible.
Gymnastics
Push-ups (2x Maximum unbroken reps.)
Metcon
Metcon (AMRAP – Reps)
5-10-15-20-15-10-5 Double Unders
8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, double the reps and practice double unders for balance of time after completing.