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