10/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

Sampson Stretch 30 sec/side

AMRAP remaining time:

– 10 Shoulder kips

– 5 Pull-ups

– 5 Dips

– 6 Mountain climber hip stretches

– 5 OH squats

– 20 Double unders

WOD

Tire Flips/Wall Climbs/Med ball runs (Time)

5 Rounds for time of:

5 Tire flips

2 Wall climbs

400m Run w/ med ball, 20#/14#

Rest 3 minutes between rounds.

*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.