CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Sampson Stretch 30 sec/side
15 Shoulder kips
10 MC Hip stretches
10 Med ball cleans w/ bounce at bottom
10 Wall balls
Skill/Strength
Tire Flips (5-5-5)
Tire Flips (5-5-5)
WOD
Muscle Up Biathlon (Time)
For time (25min cap):
400m Run
13 Muscle ups
400m Run
10 Muscle ups
400m Run
7 Muscle ups
*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.