12/13/16 CF

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.