CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
Group Stretch, then 3 rounds of:
– Row 150m
– 20 Sec plank hold
– 5 OH squats
– 10 Sec ring row hold
Skill/Strength
Back Squat (5-5-5-5-5)
Recommend sets of 10, 7 for warm-up, then start on your 5’s.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
Run 200m
10 DB snatches, alt arms
10 DB push-presses, 5 each arm