CrossFit Roselle – CrossFit
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
CFR Warm-Up (No Measure)
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Dips – Ring or stationary
– Hollow rocks
– OH squats
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.
Back Squat (10-8-6-5-5-5-5)
EOMOM as a group. Weights should be a bit lighter so you can complete each set quickly.
Pull-ups/Push Presses EMOM (10 Rounds for reps)
EMOM 10 Minutes:
Even: 30 seconds Pull-ups for reps
Odd: 30 seconds Push presses for reps, 95#/65#
*Scaled/Masters sub RR as needed, 65#/45#. Rx+ C2B pull-ups and 135#/95#
Get as many reps as possible in 30 seconds, then rest 30 seconds. Record total reps each round.