CrossFit – Thu, Nov 17

CrossFit Roselle – CrossFit

Warm Up

Roll out

PVC pass throughs

OH band stretch

3 Rounds:

-5 ATYs light weight

-5 Roll to stands

-5 Pull-ups

-5 OH squats


Handstand Push-ups (3 sets x 5 reps)

Practice. Do hardest version you can do – Wall facing, deficit, strict, kipping, abmat, etc.

Rope Climb (3 sets x 1-2 reps)

Practice perfect technique – hang from arms, only pull once feet locked and “standing up”


HSPUs/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

-7 HSPUs

-1 Rope climb, 18/15′