CrossFit Roselle – Masters/Beginners
Warm-up
Do What Dave Says… (No Measure)
See above
Crossfit Warmup – 1 round (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
Weightlifting
Bear Complex (7-7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
https://www.youtube.com/watch?v=0WOP9J7QPwI
You are not allowed to set the bar down once you begin a round. You can combine two movements together (Squat clean or thruster), but not three (squat clean thruster). Once a round is complete, rest as long as needed, add weight, and do it again. Your score is the heaviest successful round. DO NOT DO FOUR LIGHT SETS AND THEN ONE HEAVY SET JUST TO GET A HIGH SCORE! Increase weight gradually and increase each round.