1/18/17 CF

CrossFit Roselle – CrossFit


CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.


Overhead Squat (10-7-5-5-3-3-3-3)

EOMOM as a group. Warm up sets built in.


KB Swings/Burpees (Time)

For time:

75 KB Swings, 55#/35#

50 Burpees

*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.

Cool Down

Yoga Poses/Stretches (No Measure)

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