1/17/17 CF

CrossFit Roselle – CrossFit



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.


Push Press (10-7-5-5-3-3-3-3)

EOMOM as a group. Warm-up sets are built in.


5k Row (Time)

Max Effort 5k Row

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.