5/12/16 Masters/Beginners

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