CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Box Jump/SLDL/Squat (No Measure)
3 Rounds 20 sec work/10 sec rest
Box Jump
Straight Legged Deadlift
Air Squat
Weightlifting
Thruster (3 reps EMOTM for 10 minutes)
Add weight each minute if possible.
Metcon
Metcon (Time)
5 Rounds of
5 Deadlift
5 Mtn. Climber Push Up
Deadlifts @ 70% of 1RM