CrossFit Roselle – Masters
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
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
Skill/Strength
Front Squat (Work up to heavy single in 15 minutes)
Stick to the schedule – 15 min max.
Burpee Box Jumps (AMRAP – Reps)
AMRAP 7 Min:
Burpee box jumps, 24″/20″
*Scaled/Masters step ups allowed.
No Rx+ option, just go all out.