CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Goblet Squat/Bulgarian Split Squat/Samson (No Measure)
3 rounds 20/10 work/rest
Goblet Squat
Bulgarian Split Squat
Samson Stretch
Weightlifting
Deadlift
Work up to a heavy single deadlift.
Metcon
Metcon (Time)
For time:
55 Burpees
34 Overhead Squats
21 Ring Dips
Scale and modify as needed.