9/7/17 CF

CrossFit Roselle – CrossFit


#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


Shoulder Press (3-3-3-3-3)


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#.