CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Metcon (AMRAP – Reps)
5 Station WOD:
4 Minutes at each station. Get as much work done as possible:
– KB swings
– Reverse sled pulls
– Suicide sprints
– Kipping knee raises + burpees
– Sledgehammer strikes
*Only one partner working at a time (except suicide sprints – you can run together if you choose).