CrossFit Roselle – CrossFit

Don’t forget to pre-order the new t-shirts and sweatshirts! Sign-up sheet at the gym. Orders are due by Wednesday evening, so act quick!


Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat


Metcon (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders