10/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #2 (No Measure)

In 15 Minutes:

Roll out 5 minutes

500m Row

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Ring rows

– 5 Push ups

– 5 Hollow rocks

– 5 Supermans

– 5 Wall squats

Skill/Strength

Rope Climb (15 Min Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

In 15 minutes:

1500m row, then

AMRAP remaining time:

-25 Double unders

-12 Burpees

-1 Rope climb, 18’/15′