CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
10 Laps around cage
15 Burpees
20 Walking lunges
20 Shoulder kips
15 KB swings
10 Med ball cleans
5 Muscle ups (10 pull-ups + 10 Dips)
Skill/Strength
Reverse lunge steps (10-8-8-6-6-4)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
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.