3/29/17 CF

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.