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
DB Snatch (5 Reps Each Arm EOMOM for 10 Min)
WOD
Metcon (Time)
For time (10min cap):
30 Pull-ups
30 OH Walking lunges, 45#/35#
30 KB Swings, 55#/35#
*Scaled/Masters RRs, 35#/25#, 45#/25#; Rx+ C2B, 65#/45#, 75#/55#
Cool Down
Group Stretch (No Measure)
Static stretches, yoga poses, etc.