2/9/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

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

Metcon

Metcon (Time)

5 Rounds

3 Deadlift (heavy)

6 Dive Bomber Push Up

9 Plate Twist

12 Jump Lunge
For the deadlift, use your 5 rep max weight.

2k Row (Time)

Max Effort 2k Row