5/15/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

Row 250

10 Mountain climber hip stretches

10 Shoulder kips

10 Sec Handstand Hold

5 Deadlifts

*Add weight to deadlifts each round.

Skill/Strength

Deadlift (3 Reps EOMOM 10 Minutes)

Every OTHER Minute on the Minute. Increase weight each set if possible.

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.
Score is by reps. 10m run = 1 rep, so the 1200m run = 120 reps. Each 200m lap is 20 reps.

Regional WOD 17.1 (Time)

For time (25min cap):

Run 1200m, then

12 Rounds of:

– 4 Strict HSPU

– 8 C2B Pull-ups

– 12 Squats

Rx+ wear vest, 20#/14#