CrossFit Roselle – Masters
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Crossfit Warmup – 1 round (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Work up to a heavy single.
2-4-6-8…16-18-20 Sit Ups
Alternate between Burpees and Sit Ups until all reps are complete. Burpees are done on one side of the gym, Sit Ups on the other.