1/19/17 CF

CrossFit Roselle – CrossFit


CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

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.


Runs/Deadlifts/Dips (Time)

5 Rounds for time of:

Run 400m

1 Deadlift, heavy

10 Dips

1 Deadlift, heavy

*Rest 3 minutes between rounds. Scaled 200m Run, 10 Push-ups. Rx+ 400m Run, 5 MUs. DLs are still completed for everyone.

Cool Down

Yoga Poses/Stretches (No Measure)

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