CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
AMRAP 6 minutes:
-10 quick feet
-6 Plate ground to OH
-5 Plate squats
-4 Toes to bar
-HS hold
Skill/Strength
Skill Day (Practice)
Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.
WOD
Rope Climbs/Pistols/Double Unders (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
-2 Rope climbs, 18’/15′
-20 Pistols
-40 Double unders
*Sub 15 ring rows, 20 squat jumps, and 80 single unders