CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row 500m
90/90 hip stretch
OH band stretch
20 Lunge jumps
20 Shoulder kips
10 Burpees
10 Pull-ups
Skill/Strength
Turkish Get Up (Heavy single each arm 15 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.
Runs/Pull-ups/Dips (Time)
For time (25min cap):
400m Run
20 Pull-ups
20 Dips
400m Run
15 Pull-ups
15 Dips
400m Run
10 Pull-ups
10 Dips
400m Run
5 Pull-ups
5 Dips
*Rx+ C2B and ring dips.