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
Clean and Jerk (Warm-up)
Rope Climb (Practice)
WOD
Runs/Rope Climbs/Clean & Jerks (3 Rounds for time)
Every 7 Min x 3 Rounds (21min):
-600m Run
-2 Rope climbs, 18/15′
-9 Clean & jerks, 155/105#
Rx+ 3 Rope climbs & 185/125#.