CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
Shoulder mobility series (foam roller, lacrosse ball, band)
Hip mobility series (foam roller, kicks, samson stretch, runner’s stretch)
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Weightlifting
Thruster (3-3-3-3-3)
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups