4/26/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch 5 minutes, then:

AMRAP 8 minutes:

-20 Double unders

-8 Ring rows

-10 Roll to stands

-8 Ring dips

-10 Lunge jumps

Skill/Strength

Rope Climb (Practice)

WOD

2022 Age Group Qualifier Workout 3 (AMRAP – Reps)

As many rounds as possible in 10

minutes of:

1 rope climb

2 shuttle runs

2 rope climbs

4 shuttle runs

3 rope climbs

6 shuttle runs

4 rope climbs

8 shuttle runs

Etc.

15-ft rope climbs, 50-ft shuttle runs