CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
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
WOD
Metcon (No Measure)
With a partner, oner partner working the other resting.
20 Minute AMRAP
DB Complex ( 4 Snatch, 4 Thruster, 4 Row, 4 Push Up)
15 Bicycle Crunch
200m Run