7/2/19 CF

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.