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
Clean and Jerk (1 Rep EMOM 10 min)
Increase weight each rep if possible. If you want to work on form, do 2 reps EMOM and stay light.
WOD
Push Presses/Burpees (AMRAP – Rounds and Reps)
AMRAP 7 Min:
7 Push presses, 95#/65#
7 Burpees
*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.