CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
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
WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift 155#/100#
Push Press 75#/55#
Snatch 75#/55#