CrossFit Roselle – Masters/Beginners
Warm-up
Do What Dave Says… (No Measure)
See above
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 (No Measure)
With a partner:
Run 800m
then one partner working the other resting:
15 V-up
15 Overhead Squat
15 Straight Legged Deadlift
at the 15 minute mark, both partners:
Run 800m