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.
WOD
Rows/Pull-ups/Box Jumps (Time)
5 Rounds for time of:
300m Row
15 Pull-ups
5 Box jumps, 30″/24″
*Rest 3 minutes between rounds. Scaled/Masters 10 Pull-ups or RRs/rd and 24″/20″ box jumps (step ups allowed). Rx+ 15 C2B pull-ups, 36″/28″ Box jumps.