6/15/17 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 10 Minutes:

Run 800m

20 Shoulder kips

20 Mtn Climber hip stretches

15 OH squats

15 Sumo deadlift high pulls

10 Reverse burpees

10 Burpee pull-ups

Handstand walk in any remaining time.


Sleds/Yokes (3 Trips down and back)

Sled push or Yoke carry

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.


Runs/Muscle-ups (Time)

5 Rounds for time of:

5 Muscle ups

200m run/250m row

*Rest 1 minute between rounds. Sub 10 pull-ups/round for the MUs.