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.