CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
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
WOD
Metcon (Time)
3 Rounds
DB Complex using 2 Dumbells:
6x Snatch
6x Upright Row
6x Press
6x Push Press
6x Bent Over Row
30 Walking Lunges