CrossFit Roselle – Masters/Beginners
Warm-up
Do What Dave Says… (No Measure)
See above
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 (No Measure)
20 Minute Partner AMRAP
55 Deadlift
55 Wallball
55 Calorie Row
55 BB Push Press
Scaling: ~65% 1RM for the DL
75#/55# for the Push Press