CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Weightlifting
Deadlift (5-5-5-5)
Find a 5 rep max deadlift. Only one set at max weight.
Gymnastics
Push-ups (2x Maximum unbroken reps.)
Metcon
Metcon (AMRAP – Reps)
5-10-15-20-15-10-5 Double Unders
8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, practice once done for balance of time.