CrossFit Roselle – Masters/Beginners
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Weightlifting
Clean and Jerk (1RM)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Use 80% of 1RM.