CrossFit Roselle – Masters/Beginners
Warm-up
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
Weightlifting
Front Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
Every Minute on the Minute (EMOTM)
Even: 5 Roll to Stand
Odd: Kettlebell Swing