CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Plate Warmup (No Measure)
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Gymnastics
Push-ups
Metcon
Metcon (Time)
21-15-9
Power Clean
Box Jump