CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
AMRAP 5 Minutes:
5 Shoulder kips
5 Supermans
5 Hollow rocks
5 OH squats
Skill/Strength
Muscle-ups (Practice 15 minutes, bar or ring)
WOD
Double unders/Muscle Ups (AMRAP – Rounds and Reps)
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.