CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Double Unders (No Measure)
Practice DU’s for 2 minutes
Cards (No Measure)
Suit and rank determine work.
with and unweighted Barbell
Spade = Straight Legged DL
Heart = Bent over Row
Club = Hang Power Clean
Diamond = Push Jerk
Gymnastics
Ring Dips
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups