CrossFit Roselle – Masters
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Metcon (No Measure)
5 Station Partner Workout. 4 Minutes per station:
Kettlebell Weighted Step-Up
Barbell RDL
Dumbbell Pull Over
Dips or Push Ups
Medball Volleyball
One partner works the other rests.