CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Warm-up (No Measure)
Specific Warmup
Calf Stretch, Arm Bar
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
Skill/Strength
Push Jerk
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push Jerk
Jumping Pull Up