CrossFit Roselle – CrossFit
Warm Up
Stretch/roll out
Active WU
Dodgeball
Metcon (Time)
With a partner, for time:
-200 cal row
-100 GHD sit-ups
-100 power cleans, 95/65#
-50 toes to bar
-50 cal bike
*One partner working at a time.
Stretch/roll out
Active WU
Dodgeball
With a partner, for time:
-200 cal row
-100 GHD sit-ups
-100 power cleans, 95/65#
-50 toes to bar
-50 cal bike
*One partner working at a time.
Group stretch
Agility ladder
Dodgeball
21-15-9
Thrusters, 95# / 65#
Pull-ups
For time, immediately after completing Fran:
-50 Burpee box jump overs, 24/20″
-200 Double unders
Roll out
3 Rounds:
-12/9 cal row
-10 push-ups
-10 OH squats
5 Rounds time of:
-15 Hip extensions
-100′ Single arm farmer’s carry, 75/55#
-250/200m Row
Group stretch
3 Rounds of:
-10 burpees
-10 toes to bar
-5 shoulder presses
-5 pull-ups
3 Rounds for time:
-30/25 calorie echo bike
-20 shoulder to overhead 115/75#
-10 bar muscle ups
*Rest 3 minutes between rounds.
Group stretch
3 Rounds of:
-10/8 cal bike
-30 double unders
-10 DB snatches
-5 reverse burpees
AMRAP 20 min:
-50 Double unders
-15 GHD sit-ups
-20 DB snatches, alt arms, 50/35#
-10 Med ball cleans, 20/14/#
Group stretch
3 Rounds of:
-10/8 cal bike
-10 lunge jumps
-10 hang muscle cleans
Every 4 minutes x 10 rounds:
-6 Reverse lunge steps, alt legs
-4 Power cleans
*Increase weight each round if possible. Add weight of heaviest lifts together for score.
Stretch/roll out
Active WU
Dodgeball
With a partner, 10 rounds for time:
-40 Double unders
-20 Abmat sit-ups
-10 Front squats, 95/65#
-5 Burpees over bar
*Alternate full rounds with a partner, AFAP. Earn your rest. Rx+ V-ups & 135/95#
Roll out 5 min
Agility ladder
Shoulder kips
Barbell front rack stretch
10 Clean & Jerks light
5 Clean & Jerks medium
Set up for WOD
3 Rounds for time:
-30/25 Cal bike
-20 Pull-ups
-10 Clean &jerks, 135/95#
*Rx+ C2B and 185/125#
Cage run, 10 minutes
AMRAP 35 min:
-50 Step-ups, alternating legs each rep (unweighted)
-20 Slam ball side throws, 30/20#
-5 Wall walks
Hip 90/90 stretch
ATYs w/ light weight, 15 reps each
PVC pass throughs
Burgener WU
3 rounds of:
-30 double unders
-5 hang power snatches (increase weight each rd)
-10 lunge jumps
5 Rounds for time of:
5 Hang power snatches, 95/65#
7 Box jumps, 24/20″
*Rx+ 135/95# & 30/24″