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)