CrossFit Roselle – CrossFit
Warm-up
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 3 (No Measure)
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Sumo deadlift high pull
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Skill/Strength
Shoulder Press (10-7-5-3-3-3-3)
EOMOM as a group. Warm-up sets are built in. If you can do HSPUs, see below.
Handstand Push-ups (10-15 reps EOMOM 14 minutes)
WOD
Metcon (3 Rounds for reps)
3 Rounds of the following for total reps:
– In 4 minutes, complete the following:
Row 500m
As many box jumps as possible in remaining time, 24″/20″
Rest 3 minutes between rounds. Step-ups not allowed for Rx.
*Scaled/Masters – step ups are allowed. Rx+ 30″/24″