CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up 2 (No Measure)
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Skill/Strength
2 Min Rope Climbs (Time)
AMRAP 2 minutes:
Rope climbs, 18’/15′
If you are proficient in rope climbs, then proceed with the 2 min AMRAP. Otherwise, spend 10-15 minutes practicing the movement.
WOD
Metcon (Time)
5 Rounds for time (15min cap):
20 Wall balls, 20#/14#
2 Rope climbs, 18’/15′
*Scaled/Masters 20#/10# to 9′ target & 15 ring rows/round. Rx+ for 25 UB Wall Balls/round.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.