CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Minutes:
Row 750m
Overhead banded stretch, 1 min each arm
25 Mountain climber push-ups
Hip/T-spine stretch, 30 sec each side
20 Lunge jumps
20 OH squats
1 Min OH barbell stretch on roller
Handstand push-ups in remaining time
Skill/Strength
Muscle-ups (Progression Practice 15 mIn)
Ring:
– Ring row to deep ring dip
– Laying ninja kick up into deep ring dip
– Bent arm MU attempts holding false grip
Bar:
– Assisted jumping MUs
– Banded assisted MUs
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
Muscle up ladder
7 Box jumps, 24″/20″
*Perform 1 muscle up the first round, 2 MUs the second round, 3 MUs the third round, etc. Continue adding 1 MU each round until time expires. Sub assisted MUs, MU progressions, or 2 pull-ups for each MU.