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