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.