CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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
Metcon
Metcon (No Measure)
With a partner, 4 minutes each:
Sled Pull
Plate to Overhead
Farmer’s Carry
Plank
100 Meter Sprint