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
Power Clean (7-5-5-3-2-2-2-2)
EOMOM as a group. Warm-up sets are built in.
Power Clean (7-5-5-3-2-2-2-2)
EOMOM as a group. Warm-up sets are built in.
WOD
Metcon (Time)
For time 15min cap):
500m Row
40 Abmat sit-ups
30 Push-ups
20 Ring rows
10 Box jumps, 30″/24″
20 Ring rows
30 Push-ups
40 Abmat sit-ups
500m Row
*Scaled/Masters 400m, 30, 20, 10, 5 (24″/20″), 10, 20, 30, 400m. Rx+ 500m, 40 TTB, 30 Ring dips, 20 CTB PUs, 10 BJ 36″/28″.
Rx+ does not go back up the ladder.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.