CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Rope Climb (Practice)
WOD
Runs/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
200m Run
1 Rope climb, 18’/15′
Runs/Rope Climbs 2 (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
– Run 200m
– 2 Rope climbs, 18’/15′