CrossFit Roselle – CrossFit
Warm-up
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.
WOD
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.