CrossFit Roselle – Masters
Warm-up
Do What Dave Says… (No Measure)
See above
Plate Warmup (No Measure)
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Weightlifting
Bench Press (5-5-3-3-3-3-3)
2 warm up set of 5, then sets of 3 increasing weight each set.
Metcon
Death by Burpee/Pull up/Squat (AMRAP – Rounds and Reps)
Every minute on the minute until failure:
Burpee
Pull up/Ring Row
Air Squat
1 of each movement first minute. 2 the second minute. Add an additional rep each minute, until unable to complete all reps in the minute.