7/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

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

Weightlifting

Weightlifting

Bench Press (3-3-3-3-3)

Bench Press (3-3-3-3-3)

Metcon

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (AMRAP – Reps)

Two rounds of:

Wallball 20#/14#

Sumo deadlift high-pull 75#/55#

Box Jump 20″

Push Press 75#/55#

Row for Calories

1 Minute rest