CrossFit Roselle – Masters/Beginners
Warm-up
Agility Ladder (No Measure)
Crossfit Warmup – 2 Rounds (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
Weightlifting
Hang Power Clean (5-3-3-1-1-1)
Metcon
Metcon (AMRAP – Reps)
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jump
3 minutes of Dumbbell Snatch
2 minutes of Wall Ball
1 minute of Push Ups