CrossFit Roselle – Masters
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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.
Metcon
Push Press/Sit Up/Row (Calories)
2 rounds of:
In 10 minutes complete:
25 Push Press 45#/35#
50 Abmat Sit Up
Row for Calories
5 minute rest between rounds