CrossFit Roselle – Masters/Beginners
Warm-up
Mobility 2 (No Measure)
Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
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
Weightlifting
Thruster (3-3-3-3-3+)
Metcon
Metcon (Time)
21-15-9
Thruster
Bar over Burpee
Use 60-70% of 3 rep max for thruster