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
Push Press (7-5-5-3-3-3-3)
Sets are performed every 2 minutes as a group. Increase weight each set if possible.
WOD
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scaled/Masters 95#/65# and Stationary dips or PUSH-UP PR. No Rx+ for this workout – just go as fast as possible.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.