CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Weightlifting
Front Squat (5-5-3-3-3+)
Metcon
Metcon (AMRAP – Reps)
3 Rounds of
1 minute Pull Up
1 minute Push Up
1 minute Step Up
1 minute Plank
1 minute Rest
Count -5 reps for each break in the plank hold.