8/8/18 CF

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.