2/8/17 CF

CrossFit Roselle – CrossFit


Yoga Poses/Stretches (No Measure)

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

CFR Warm-Up 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.


Deadlift (12 minutes to work up to heavy set of 3)


DUs/Sit-ups/Lunge jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double unders

20 Abmat sit-ups

10 Lunge jumps

*Scaled/Masters 50 singles/15 Sit-ups/7 Air squats. Rx+ 30 UB DUs, 15 TTB, 6 Reverse lunge steps, 185#/125# (front rack position, no racks)