7/9/19 CF

CrossFit Roselle – CrossFit


Agility Ladder (No Measure)

Various agility drills using ladder or hoops.


Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry
Minimum of 3 trips total (newer members no more than 2 sled pushes)


Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.