CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Muscle-ups (Practice 10 minutes)
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.