CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Skill/Strength
Reverse tire/sled pull (3 x 150′)
Rope Climb (Practice)
WOD
Echo Bike/Rope Climbs/DUs (AMRAP – Rounds and Reps)
AMRAP 15:
12/9 Cal Echo bike
1 Rope climb, 18/15′
50 Double unders
*Scale reps so you can get 1st round complete in 2min. Goal is 6+ rounds. Rx+ 2 rope climbs/rd.