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.
Clean and Jerk (1 Rep EMOM for 10 Min)
Row/Pull-ups/Clean & Jerks (Time)
5 Clean & Jerks @ 80% of above.