CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Rope Climb (Practice)
WOD
Rope Climbs/HSPUs (Time)
For time (25 min cap):
-5 Rope climbs, 18’/15′
-25 HSPUs
-4 Rope climbs
-20 HSPUs
-3 Rope climbs
-15 HSPUs
-2 Rope climbs
-10 HSPUs
-1 Rope climb
-5 HSPUs
*Sub 7 Ring rows for each rope climb, sub barbell shoulder presses for the HSPUs, 75#/55#.