CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 7 (No Measure)
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
WOD
Rope climbs/Weighted Step-ups/Runs (Time)
5 Rounds for time of:
– 2 Rope climbs
– 20 Weighted DB step-ups, 20″ with 35#/20# each hand. Box height should be so that hip is slightly below knee when foot is on box.
– 400m Run (or 500m Row).
*Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.