6/19/19 CF

CrossFit Roselle – CrossFit


CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time


Shoulder Press (5-5-5-5-5)

Box Step Ups (5-5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps one leg, then the other.


1000m Row (Time)

Max Effort 1000m Row