CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
Sampson Stretch
Shoulder kips
KB Goblet stretch
–
EMOM 5 Minutes:
10 Quick feet
4 Ring rows
5 Wall balls
Handstand hold/OH barbell hold remaining time
Skill/Strength
Rope Climb (Practice)
Squat Clean (Heavy single 15 min)
WOD
Rope Climbs/Front Squats/DUs (Time)
5 rounds for time of:
2 rope climbs/16 ring rows
15 front squats, 95#/65#
60 double-unders
*Rx+ 3 Rope climbs, 115#/75#.