CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
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
Skill
Press Series
Shoulder Press
Push Press
Push Jerk
Medball Clean
Practice
Metcon
Metcon (AMRAP – Rounds and Reps)
5min EMOTM
1 Shoulder Press
2 Push Press
3 Push Jerk
7min AMRAP
10 Medball Clean
10 Burpee