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.