CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 min
30 Sec Sampson stretch each side
30 Sec Shoulder kips
30 Sec Reverse bridge stretch
30 Sec Shoulder opener stretch each side
30 Sec Mountain climber hip stretch
30 Sec Hollow rocks
30 Sec Pull-ups
30 Sec Med ball clean w/ bounce at bottom
30 Sec Burpees
30 Sec Roll to stands
30 Sec OH Squat
This isn’t an AMRAP, but put in some work and warm-up properly. Row 1000m if you’re late to class.
Skill/Strength
Outdoor Wall Climb (Practice)
WOD
Farmer’s Carry/Wall Climb/Run/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 20 Min:
150′ Farmer’s carry, 50#/35# each arm
1 Tire obstacle plus wall climb, 8’/6′
200m Run
15 Pull-ups outdoor cage
*Scaled/Masters 35#/20#, sub 5 burpees for wall climb, & 15 jumping pull-ups. Rx+ 75#/50# & C2B pull-ups.