KB Swing / Roll to Stand

CrossFit Roselle – Masters/Beginners


Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

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


Front Squat (5-5-5-5-5)


Metcon (AMRAP – Reps)

Every Minute on the Minute (EMOTM)

Even: 5 Roll to Stand

Odd: Kettlebell Swing