CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
Group Roll Out, then:
30 Shoulder kips
15 Box jumps
15 KB swings
15 Kipping knee raises/TTB
15 Push-ups
15 OH squats
Skill/Strength
Pull-ups (ME set x 3)
WOD
Metcon (4 Rounds for time)
4 Rounds of the following:
Row 350m AFAP, then perform a ME set of bench press. Rest 3 minutes between rounds. Pick a weight you can do 10+ reps on your first set. Record row time and reps each round.