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 HSPUs)
Roll to stands (or pistol roll to stands)
Sumo deadlift high pull
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Overhead Squat (10-7-5-5-3-3-3-3)
EOMOM as a group. Warm up sets built in.
KB Swings/Burpees (Time)
75 KB Swings, 55#/35#
*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.