CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Crossfit Warmup – 2 Rounds (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
Clean (3-3-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
10 Floor presses
10 Barbell roll-outs from knees
10 Over bar burpees
20 Second deadlift hold w/ overhand grip
Go for quality over quantity. Choose challenging weight, but something you can floor press for 10 unbroken reps for your first set.