CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
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
WOD
Metcon (Weight)
EMOTM 10 Minutes
Even – 5 Dumbbell Squat Clean
Odd – 10 Ring Dip
Add weight every minute. Scale Ring Dip to Push Up. Scale Dip/Push Up count if needed to complete in 30 seconds or less.