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.