5/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

15 Shoulder kips

10 PVC pass throughs

10 KB snatches/arm

10 KB windmills/arm

Skill/Strength

Muscle-ups (Practice 15 minutes)

WOD

Runs/Muscle-ups 2 (Time)

3 Rounds of:

10 Muscle ups

400m Run

*Rest 3 minutes between rounds. Sub Jumping MUs or 2x pull-ups for the MUs.