2/6/17 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.


Clean and Jerk (1 Rep EMOM for 10 Min)


Row/Pull-ups/Clean & Jerks (Time)

For time:

500m Row

50 Pull-ups

5 Clean & Jerks @ 80% of above.