CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
-Row 500m
-Sampson stretch 20 sec/side
-5 MC push-ups
-10 Plate ground to OH
20 OH walking lunges
-5 Bar muscle ups/MU progressions/jumping MUs
WOD
Runs/Rope climbs/Tire flips/Wall climbs (AMRAP – Rounds and Reps)
AMRAP 25min:
Run 800m
2 Rope climbs, 18’/15′
4 Tire flips, #2, #3
2 Wall climbs, 8’/6′
Runs/Rope Climbs/Deadlifts/Wall Walks (AMRAP – Rounds and Reps)
AMRAP 25 Min:
Run 800m
2 Rope climbs, 18’/15’
4 Heavy Deadlifts
2 Wall walks
*Record weight used. Sub 15 Ring rows/pull-ups for the rope climbs and 15 HR push-ups/HSPUs for the wall walks.