CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
Shoulder Warm-up: foam roller, band, ball.
Wrists and ankles.
Hips: Bird-dog, fire hydrant, samson stretch, runner’s stretch
Double Unders (No Measure)
Practice DU’s for 2 minutes
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
Warm-up (No Measure)
Bench Press Warm-up: Scap Push up, Band face pull, push up iso-hold
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups