CrossFit Roselle – CrossFit

Let’s see some new back squat PRs!

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Back Squat (1RM)

Metcon

Metcon (Time)

For time:

500m Row

40 Sit-ups

30 Burpees

20 Push-ups

10 Pull-ups

(Rx+ 40 toes to bar, 20 ring dips, 10 C2B pull-ups)

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Cal row

10 Hang squat cleans, 135#/95# (185#/125#)

4 Rope climbs

CrossFit Roselle – CrossFit

Hope you enjoyed your Thanksgiving! Now let’s burn off some of those extra calories. Go all out!

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Metcon

Metcon (AMRAP – Reps)

For Total Reps:

2 min ball slams, 30#/20#

Rest 2 min

2 min abmat sit-ups

Rest 2 min

2 min med ball cleans, 20#/14#

Rest 2 min

2 min floor wipers, 45#/35#

Rest 2 min

2 min mountain climber push-ups

Rest 2 min

2 min burpees

Record total reps as well as any modifications.