CrossFit Roselle – Masters/Beginners
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Do What Dave Says… (No Measure)
See above
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
Overhead Squat (5-3-3-1-1-1)
Metcon
Metcon (Time)
21-15-9
Overhead Squat
Pull Up
Alternate for Pull Up is Jumping Pull Up. Don’t expect to do all the OHSs unbroken.