10/25/17 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

Row for Watts (5 Rounds for reps)

3 pulls for max watts x 5 sets. Rest as needed between efforts.

WOD

Dips/Floor Wipers/Bar Over Burpees (Time)

5 Rounds for time of:

10 Dips

10 Floor wipers, 95#/65#

10 Bar over burpees

*Rx+ for MU to ring dips & hanging windshield wipers.