CrossFit Roselle – CrossFit
Warm-up
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.
Skill/Strength
Medball Clean (5-5-5-5)
Practice
WOD
Rows/Wall Balls (Time)
45-30-15 Reps for time of:
Row for calories
Wall balls, 20#/14#
*Rx+ for unbroken reps.