1/12/17 Masters

CrossFit Roselle – Masters


Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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.


Push Press/Sit Up/Row (Calories)

2 rounds of:

In 10 minutes complete:

25 Push Press 45#/35#

50 Abmat Sit Up

Row for Calories

5 minute rest between rounds