10/2/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

WOD

Rope Climb (Practice 15 Minutes)

Runs/Rope Climbs 2 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

– Run 200m

– 2 Rope climbs, 18’/15′