CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Run 2 minutes
Lat stretch
OH band stretch
AMRAP 5 minutes:
-30 Double unders
-10 Shoulder kips
-8 Push-ups
-6 Box jumps
Skill/Strength
Rope Climb (practice)
WOD
Runs/Rope Climbs (Time)
For time:
200m Run
2 Rope climbs
400m Run
4 Rope climbs
800m Run
8 Rope climbs
400m Run
4 Rope climbs
200m Run
2 Rope climbs
*Sub 7 ring rows/rope climb