3/9/17 CF

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 (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

Front Squat (8-5-3-2-2-2-2-2)

EOMOM as a group. Warm-up sets included. Final 4 sets should be heavy.

WOD

Knees to Elbows/Mountain Climber Push-ups (Time)

21-15-9 Reps of:

Knees to elbows

Mountain climber push-ups

*Masters/Scaled hanging knee raises & mountain climber snake ups. No Rx+ option today, just go all out.