CrossFit Roselle – Masters/Beginners
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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
Deadlift (2-2-2-2-2)
WOD
Metcon (Time)
21 Deadlifts
Run 800m
35 Wall Ball
Suggested weight for DLs is 75% of 2 rep