CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Split Squat/Squat/Lunge (No Measure)
– Bulgarian Split Squat
– Squat
– Lunge
20 seconds on/10 seconds off, 3 times through
Weightlifting
Back Squat (5-5-3-3-3-3+)
WOD
Metcon (Weight)
Every minute on the minute for 7 minutes:
7 Heavy KB Swings
3 Broad Jumps
50m Sprint