04/15/2021

15
Apr

04/15/2021

Announcements

CARDIO QUARTER CHALLENGE – Marathon Row, Marathon Run, 100k Bike – February 1st to April 30th!

CrossFit Rolesville – CFR At Home WOD

Gymnastics

Kipping Pull Up or Bar Muscle Up Work

Bar Muscle Up:

Accumulate 20-30 Reps

Or

20-30 Reps w/ scale of your choice (band muscle up / Jumping muscle up from box)

If still unable to complete unassisted Pull Ups

Complete the 30-40 Kipping Pull Ups with lightest band possible

Metcon (Time)

For Time:

1000m Row

75 Sit Up

50 KB Swing (53/35)