CrossFit Roselle – CrossFit
Warm-up
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.
WOD
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.