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′