CrossFit Roselle – Masters/Beginners
Warm-up
Row 500m – Gentle Pace (No Measure)
Do What Dave Says… (No Measure)
See above
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)
Partner Workout. Four minutes per station:
DB Weighted Box Step Up
Plank
Sumo Deadlift High Pull
Medball Twist
One partner works, the other rests.
Medball Twist is facing wall, leaning back slightly holding medball touch ground on either side, then bounce ball off wall, catch and repeat starting on other side.