CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Shoulder Kips/Burpees/Double unders EMOM (No Measure)
EMOM 5 MIn:
5 Shoulder kips
4 Burpees
20 Double unders/singles
Skill/Strength
Rope Climb (15 min practice)
WOD
Rows/Wall Walks/Rope Climbs (Time)
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.