CrossFit Roselle – Masters
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
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
Metcon (AMRAP – Rounds and Reps)
20 Minutes Partner AMRAP
20 Clean and Jerk
40 Weighted Step Up
60 Weighted Sit Up