CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Skill/Strength
Muscle-ups (Practice)
WOD
Double Unders/Sit-ups/C2B Pull-ups (Time)
Every 6 min x 4 rounds:
-70 Double unders
-40 Abmat sit-ups
-10 C2B Pull-ups
*Rx+ 100 DUs, GHD sit-ups, MUs.
Scale so you have 90 rest each round.