CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
WOD
Muscle Ups/Deadlifts/Box Jumps (Time)
For time:
-35 Muscle ups
-35 Deadifts, 350#/230#
35 Box jumps, 35″/28″
*Any order, partition as needed. Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.