CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
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.
Skill/Strength
Medball Clean (Group practice for 10 minutes.)
Practice
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
7 Pull-ups
7 Med ball cleans, 20#/14#
50 Double unders
*Scaled/Masters 5 PUs or RRs, 5 MBCs, 75 Singles. Rx+ 7 C2B PUs, 7 Hang squat cleans, 95#/65#, 50 DUs
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.