Partner 5 Station

CrossFit Roselle – Masters/Beginners


Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc


Metcon (No Measure)

With a partner complete the following 5 stations, working at each station for 4 minutes:

Farmer’s Carry

Dumbbell Push Press


DB Hang Power Clean

Jumping Jack