CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Shoulder Stretches (No Measure)
Using bands or PVC
Gymnastics
Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP
1 Agility Ladder
3 Burpee Pull Up
6 Push Up
9 Overhead Walking Lunge