CrossFit Roselle – Masters/Beginners
Warm-up
200m Run (No Measure)
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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
Metcon (Time)
3 Rounds
400m Run
21 Goblet Squat
12 DB Snatch