CrossFit Roselle – CrossFit
Warm Up
Stretch/roll out 5 min
3 rounds of:
-10 quick feet
-5 plate ground to OH
-5 plate squats
-10 shoulder kips
-5 toes to bar
-5 burpee pull-ups
Skill/Strength
Rope Climb (Practice)
Annie Likes to Climb Ropes (Time)
50-40-30-20-10 reps for time of:
-Double unders
-Sit-ups
*Complete 5-4-3-2-1 rope climbs after each round. Rx+ 5 rope climbs after each round.