CrossFit Roselle – Masters
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
Weightlifting
Front Squat (3-3-3-3-3)
WOD
DB Snatch/Plank Walk (AMRAP – Rounds and Reps)
AMRAP 10 minutes:
10 DB Snatch alternating
10 Plank Walk