CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
10 Mountain climber hip stretches
10 Push-ups
10 Med ball cleans w/ bounce at bottom
10 Shoulder kips
10 Pull-ups
10 Burpees
Skill/Strength
Squat Clean (1 Rep EMOM 10 Min)
WOD
Tribute to Jeff (Time)
Tribute to Jeff
4 Rounds for time of:
12 Squat clean thrusters, 150#/100#
73 Double unders
Today, my older brother Jeff would have turned 44 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Dad, younger bro Jeremy, older bro Jeff
Jeff doing what he does best – making friends in different places…