CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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
Skill/Strength
Double-Unders
Double Under progression:
Single Under
Power Jump
Single, Double side rope
Three Single, Double
Metcon
Metcon (Time)
5-10-15-20-15-10-5
Double Under
Dip
Single Under scaling is 5 DU attempts + 2x Singles