CrossFit Roselle – CrossFit
Tabata Standard WU (No Measure)
Run in place 1 minute, then Tabata warm-up:
Double unders
Pull-ups
Dips
Hollow rocks
Supermans
OH squats
*3 sets of each movement.
Skill/Strength
Split Jerk (5×1)
Work up to heavy single with perfect form, then perform 5 total reps at same weight.
Rows/Push-Presses (Time)
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.