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
Weighted version of the above, if available. I.e. weighted pull up, dip, sit up, etc..
Weightlifting
Press Series (1-1-1-1-1-1-1-1-1)
Shoulder Press
Push Press
Push Jerk
Perform each movement, using heavier weight until failure. Then proceed to next movement
Metcon
Metcon (AMRAP – Rounds)
500m row
25 medball situp
20 wallball
Complete as many rounds as possible, with each round under 4:30 minutes for men, 5:00 for women. Rest less than 2 minutes between rounds.