CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Double Unders (No Measure)
Practice DU’s for 2 minutes
Cards (No Measure)
Suit and rank determine work.
Spade – Table to L-Sit
Heart – Plate Walking Lunge
Club – Plate Press Out
Diamond – Plate to OH
Weightlifting
Lunge, Squat Complex 1 (1-1-1)
5x Backward Lunge Left Leg
5x Backward Lunge Right Leg
5x Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Jump over Bar
15 Power snatches 65#/45#
Can sub clean and jerk for snatch.