CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up 2 (No Measure)
Row 500m
Sampson stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC hip stretches
–
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Quick feet
Skill/Strength
Deadlift (2-2-2-2-2)
WOD
Rows/Wall Walks/Rope Climbs (Time)
A.
3 Rounds for time of (20min cap):
500m Row
4 Wall walks
3 Rope climbs
*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.
Or
B.
AMRAP 15 Minutes:
250m Row
2 Wall walks
1 Rope climb
200m Run