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.