CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Cindy/Double Unders (No Measure)
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
Weightlifting
Dumbbell Snatch (4-4-4-4-4 EMOTM)
Metcon
Metcon (Time)
18-17-16-15-……-4-3-2-1 of
Kettlebell Swing
Abmat Sit Up