CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
Skill/Strength
Back Squat (10-7-5-3-2-1-1-1)
No additional sets allowed. Plan your sets accordingly.
WOD
Rows/Wall Walks/Rope Climbs (Time)
3 Rounds for time of (20min cap):
500m Row
4 Wall walks
3 Rope climbs
*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.