CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
CFR Warm-Up 2 (No Measure)
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
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.
WOD
Rows/KB Swings/Pull-ups (10 Rounds for reps)
Every 3 Min for 30 Min (10 Rounds):
10 Cal Row
10 KB swings, 55#/35#
10 Pull-ups
*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.