CrossFit Roselle – Masters/Beginners
Warm-up
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
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Weightlifting
Squat Clean (1-1-1-1-1)
EOMOTM for 10 minutes
3 position squat clean (hang, below the knee, floor)
Metcon
Metcon (Time)
20 minute timecap:
50 Burpee
125 Air Squat
50 Push Press 45#/35#
50 V-Up
Scale reps as needed expecting to finish under 20 minutes.