CrossFit Roselle – Masters
Warm-up
Mobility 2 (No Measure)
Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
Crossfit Warmup – 2 Rounds (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
WOD
Metcon (Time)
3 Rounds for time of:
20 Cal Row
10 Clapping push-ups
20 Lunge jumps
10 Quick feet each foot
*All out efforts. Rest 3 minutes between each round.