CrossFit Roselle – Masters/Beginners
Warm-up
Do What Dave Says… (No Measure)
See above
Agility Ladder (No Measure)
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (No Measure)
20 Minute Partner AMRAP
10 Thrusters
10 Bar over Burpees
200m Run