CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
The number of reps completed each set does not matter. What matters is that you are getting full range of motion. Use this time to warm-up and improve.
Skill/Strength
Back Squat (7-5-5-3-3-3-3)
Sets are performed every 2 minutes as a group. Increase weight each set if possible.
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.