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′