CrossFit Roselle – Masters
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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.
Weightlifting
Power Clean (5-3-3-1-1-1-1-1)
Metcon
Metcon (AMRAP – Reps)
6 Minutes:
200 Jumping Jack
AMAP Goblet Squat