CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 35 Minutes:
50m Sled push
100m Farmer’s carry
800m Run
*Record weights used in notes.