CrossFit Roselle – Masters
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Double Unders (No Measure)
Practice DU’s for 2 minutes
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
Weightlifting
Lunge, Squat Complex 1 (1-1-1-1)
5x Backward Lunge Left Leg
5x Backward Lunge Right Leg
5x Back Squat
Metcon
Push Press/Row (Time)
20 Push Press
300m Row
15 Push Press
300m Row
10 Push Press
300m Row
5 Push Press
300m Row
Pick a starting weight and increment for the Push Press, for example:
15+5 – 15,20,25,30
35+10 – 35,45,55,65
45+15 – 45,60,75,90
65+20 – 65,85,105,125