6/7/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Time)

3 Rounds

DB Complex using 2 Dumbells:

5 Bent Row

10m Farmers Carry

5 Power Clean

10m Rack Carry

5 Front Squat

10m Rack Carry

5 Push Press

10m OH Carry
Add weight each round if possible.