1/3/17 CF

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

Deadlift (7-5-5-3-3-3-3-3)

Sets to be completed EOMOM as a group. Increase each set if possible.

WOD

Metcon (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.