CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch/row/bike 10 minutes
-PVC passthroughs
-Shoulder kips
-KB triceps stretch
AMRAP 5 min:
-5 roll to stands
-5 pull—ups
-6 kb shoulder presses
-6 kb snatches
Skill/Strength
Turkish Get Up (Practice/heavy single 15 minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-20/15 Cal row
-10 Toes to bar
-2 Turkish get-ups, 55/35
-1 Rope climb
*Rx+ 15/11 cal bike, 15 TTB, 75/55, 2 rope climbed/rd.