CrossFit Roselle – CrossFit
Warm-up
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.
Skill/Strength
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.
WOD
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.