CrossFit Roselle – CrossFit
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
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.
Skill/Strength
Bench Press (10-8-6-4-3-3-3-3)
EOMOM as a group. Get the work done in the time allotted. Use spotters for the heavy sets.
WOD
Quick Feet/KB Swings/Box jumps (10 Rounds for reps)
EMOM 10 Minutes:
10 Quick feet (5 each foot)
10 KB swings, 55#/35#
5 Box jumps, 24″/20″
*Go until you no longer get the work done or 10 min, whichever comes first. If you make it 5 or less rounds, do 50 burpees. If you make it 6-9 rounds, do 25 burpees. If you make it the full 10 rounds, no penalty. Scaled/Masters 7 KBS 45#/25#, 3 BJ or step-ups. Rx+ 75#/55# and 30″/24″.