1/11/17 CF

CrossFit Roselle – CrossFit


CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.


Reverse lunge steps (10-10-8-8-6-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group. Warm-up sets are built in.


Metcon (Time)

21-15-9 Reps for time of:

Thrusters, 95#/65#


Row (calories)

*Scaled/Masters 65#/45# and RRs. Rx+ 135#/95# and CTB PUs.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.