CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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
Press Series (2-2-2-2-2-2-2)
Shoulder Press
Push Press
Push Jerk
WOD
1-Mile Run (Time)
Max Effort 1-Mile Run