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
Overhead Squat (3 Reps EOMOM for 10 Min)
WOD
SDHP/HPC/PP/OH Squat/Burpees (Time)
5 Rounds for time of:
10 Sumo deadlift high pulls
10 Hang power cleans
10 Push presses
10 OH squats
10 Burpees
*Rx 65#/45#, scaled/masters, 45#/35#, Rx+ 95#/65#