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
Box Step Ups (10-8-6-4-4-4-4)
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
EOMOM as a group. Reps are for EACH leg, so do 10 with left leg and 10 with right leg for 1st warm-up set, etc. First set is VERY light, then add weight each set so you can get the required number of reps completed within the time frame.
WOD
KBS/DUs/Plank holds (Time)
5 Rounds for time of (15 min cap):
12 KB swings, 55#/35#
40 Double unders
60 Second plank hold (accumulated)
*Scaled/Masters 45#/25#, 60 singles, 45 sec plank hold. Rx+ 75#/55# KBS, 50 DUs, 15 TTB
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.