1/12/17 CF

CrossFit Roselle – CrossFit


CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or 10 HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.


Metcon (Time)

5 Rounds for time of:

400m Row

1 Clean & jerk, heavy.

13 Burpees AFAP

1 Clean & jerk, heavy.

*Rest 3 minutes between rounds. Record time to complete and weight used. Scaled/Masters 350m Row, 1 C&J, 9 Burpees, 1 C&J.
No Rx+ option – just go heavy.

Cool Down

Yoga Poses/Stretches (No Measure)

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