7/12/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Run 400m

Sampson stretch

PVC pass throughs

OH squats

Handstand walks/holds

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.


Runs/Rope climbs/Tire flips/Wall climbs (AMRAP – Rounds and Reps)

AMRAP 25min:

Run 800m

2 Rope climbs, 18’/15′

4 Tire flips, #2, #3

2 Wall climbs, 8’/6′