Announcements
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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
Weightlifting
Lunge, Squat Complex 1 (1-1-1-1)
5x Backward Lunge Left Leg
5x Backward Lunge Right Leg
5x Back Squat
Metcon
Assault Bike/Row (Calories)
Alternate Row and Assault Bike
20 Calories each
Complete 100 Calories total