CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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 (AMRAP – Reps)
6 Minutes:
750m Row
AMAP Turkish Get Up
Rest
6 Minutes:
200m Farmer’s Carry
AMRAP:
6 Pull Up
6 Dip
Rest
6 Minutes:
200 Jumping Jack
AMAP Overhead Squat