CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
Run 400m
10 Burpees
10 KB swings
10 Toes to bar
Skill/Strength
Deadlift (Heavy single in 20 minutes)
WOD
Double unders/Muscle Ups (AMRAP – Rounds and Reps)
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.