CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Bear Crawl (No Measure)
Bear Crawl and variations:
Side Crawl
Gorilla Crawl
Crab Walk
Etc.
Crossfit Warmup – 2 Rounds (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)
2 Rounds
21 DB Snatch L Arm
10 V-Up
21 DB Snatch R Arm
10 V-Up