CrossFit Roselle – CrossFit
Warm-up
#3 CFR Warm-Up (No Measure)
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
Skill/Strength
Rope Climb (Practice 15 min)
WOD
Metcon (10 Rounds for reps)
EMOM 20 minutes:
Even: 1-2 Rope climbs
Odd: Suicide sprint
*Sub 10-20 jumping pull-ups for 1-2 rope climbs. Goal is to finish in 30 seconds or less for each movement, so scale as needed.