CrossFit Roselle – Masters/Beginners
Warm-up
Do What Dave Says… (No Measure)
See above
Plate Warmup (No Measure)
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Weightlifting
Back Squat (5-5-3-3-3+)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Pull Up
10 Push Up
15 Air Squat
20 Abmat Sit Up
250m Row