CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 7 (No Measure)
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
15 Med ball cleans w/ bounce at bottom
20 Shoulder kips
15 Burpee pull-ups ( scale – 15 burpees + 15 banded pull-ups)
Handstand walk in remaining time
Skill/Strength
Rope Climb (Practice)
WOD
Double unders/Rope climbs (Time)
For time:
50 Double unders
5 Rope climbs, 18’/15′
40 Double unders
4 Rope climbs
30 Double unders
3 Rope climbs
20 Double unders
2 Rope climbs
10 Double unders
1 Rope climb