CrossFit Roselle – Masters/Beginners
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Metcon
Metcon (No Measure)
With a partner complete the following 5 stations, working at each station for 4 minutes:
Farmer’s Carry
Dumbbell Push Press
V-Up
DB Hang Power Clean
Jumping Jack