CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
Row 4 minutes
Sampson stretch 30 seconds each side
Shoulder kips 30 seconds
Squat stretch 30 seconds
Reverse bridge stretch 30 seconds
Front rack stretch 30 seconds
Hang power cleans 30 seconds
Shoulder presses 30 seconds
Run 4 minutes
Skill/Strength
Power Clean (10 minute practice)
WOD
Metcon (Time)
5 Rounds for time of:
7 Power cleans
7 Burpees
30 Double unders/50 singles
*Rest 2 minutes between rounds.