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
Reverse lunge steps (10-10-10-10-10)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group.
Bench Press (5-5-5-5-5)
EOMOM as a group.
WOD
Metcon (10 Rounds for reps)
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.
Do not work longer than 35 seonds. Record number of TTB completed each round.