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
Shoulder Press (3-3-3-3-3)
WOD
Runs/Mountain Climbers (Time)
For time:
Run 800m
100 Mountain climbers
Run 400m
50 Mountain climbers
Run 200m
25 Mountain climbers
*Each step counts as 1 rep. Foot must be planted in ground for rep to count – no “floating” reps. Knee should be in contact with elbow area as well. Hold yourself to this standard. Cut reps as needed. Rx+ w/ vest, 20#/14#.