CrossFit Roselle – Masters/Beginners


Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats


Practice a skill of your choice.


Metcon (AMRAP – Reps)

Tabata 8x 20/10 Work/Rest:

Ring Row hold – Ring Row

Squat hold – Squat

Plank hold – Push Up

DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.