CrossFit Roselle – CrossFit
Warm-up
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.
Skill/Strength
Bar Muscle-ups (ME Sets Every 3 minutes for 4 sets. )
If you are unable to complete bar muscle ups, do assisted muscle ups using a band or jumping muscle ups from a box. If you are unable to string any together, do as many as possible in 1 minute and rest. Get better at the movement.
WOD
Box Jumps/KB Swings (Time)
5 Rounds for time of:
10 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.