CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Kettlebell/Quick Step/Plank (No Measure)
3 rounds 20/10 second work/rest of:
Kettlebell Swing
Quick Step
Plank
Weightlifting
Overhead Squat (5-5-3-3-3+)
Metcon
Metcon (Time)
3 Rounds of:
30 Abmat sit-ups
40 Wall runs
500m Row
*Rest 5 minutes between each round.