CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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)
Partner workout, with one working, the other resting. 7 minutes per station:
1. Bike 10 Calories
10 Burpees
30 Second Plank
2. Sled Push for distance
3. Run 200m
Wall Climb (sub 5 Mtn Climber Push Ups)