CrossFit Roselle – Masters/Beginners
Warm-up
200m Run (No Measure)
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Med Ball/MCHP/Shoulder Kip (No Measure)
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Weightlifting
Turkish Get Up (1-1-1-1-1)
WOD
Metcon (Time)
3 Rounds of
400m Run -or- 500m Row
21 KB Swing
12 KB Push Press
6 KB Push Press each arm. Use same weight for Swings and Push Presses.