5/26/21 CF

CrossFit Roselle – CrossFit


CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders


Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

Yoke Carry (4 x 50’ indoors)


Tabata Sprints/Sit-ups/DB Snatches/Burpees (AMRAP – Reps)

Tabata Sprints/Sit-ups/DB Snatches/Burpees

*8 sets each movement, 20 seconds of work with 10 seconds of rest. Complete all sets of one movement before moving on to next. For the sprints, sprint 150′ every 30 seconds. DB snatch weight is 50/35, alternating hands each rep. Score is total reps of each movement together (sprints are not scored).