CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Barbell Warmup (No Measure)
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Skill/Strength
Practice a skill of your choice.
Metcon
Metcon (AMRAP – Reps)
Tabata 8x 20/10 Work/Rest:
Ring Row hold – Ring Row
Squat hold – Squat
Plank hold – Push Up
DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.