2/2/17 CF

CrossFit Roselle – CrossFit


Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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.


Bench Press (10-8-6-4-3-3-3-3)

EOMOM as a group. Get the work done in the time allotted. Use spotters for the heavy sets.


Quick Feet/KB Swings/Box jumps (10 Rounds for reps)

EMOM 10 Minutes:

10 Quick feet (5 each foot)

10 KB swings, 55#/35#

5 Box jumps, 24″/20″

*Go until you no longer get the work done or 10 min, whichever comes first. If you make it 5 or less rounds, do 50 burpees. If you make it 6-9 rounds, do 25 burpees. If you make it the full 10 rounds, no penalty. Scaled/Masters 7 KBS 45#/25#, 3 BJ or step-ups. Rx+ 75#/55# and 30″/24″.