2/1/17 CF

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

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– 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.