8/31/17 CF

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.