CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
Group Roll Out, then AMRAP 10 minutes:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
5 V-ups/Sit-ups
5 SDHPs w/ KB
5 OH squats
WOD
CF Total 3 Rep Max (Total Weight)
Spend up to 15 minutes on back squat, 10 minutes on shoulder press, and 15 minutes on deadlift