CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 min:
-10/8 Cal row/bike/ski
-10 Shoulder kips
-Lat roll out
-8 Ring rows
-6 MC hip stretches
-4 Up/down dog transitions
-2 Reverse burpees into HSPUs/negatives
Skill/Strength
Rope Climb (Practice)
WOD
Burpees/Rope Climbs/Double Unders (AMRAP – Rounds and Reps)
AMRAP 20:
5 Burpees
1 Rope Climb, 18/15′
30 Double Unders