2/25/16 Masters/Beginners

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.