10/9/18 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Calf Stretch

Goblet squat stretch

PVC pass throughs

Shoulder kips

10 Box jumps

10 Toes to bar

10 Barbell thrusters

10 Dips

Pistol practice 2 minutes

Handstand hold practice 2 minutes


Box Step Ups (3 Heavy sets of 10, 5 reps/leg)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.


Clapping Push-ups/Quick Feet/Air squats (Time)

Every 90 seconds for 10 Rounds:

– 10 Clapping push-ups

– 10 Quick feet

– 15 Air squats
Get through each round as fast as possible. Post LONGEST round time for your score. Chest to deck on the push-ups, and hips below parallel at bottom and fully open at top of squats.