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
Back Squat (7-5-5-3-2-1-1-1-1-1)
EOMOM as a group. Increase weight each set if possible.
WOD
Metcon (Time)
For time:
30 Push-presses, 65#/45#
500m Row
20 Push-presses, 95#/65#
500m Row
10 Push-presses, 135#/95#
*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#
Cool Down
Group Stretch (No Measure)
Static stretches, yoga poses, etc.