7/18/22 CF

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

WOD

Muscle Ups/Air Squats/Double Unders (Time)

3 Rounds for time:

-12 Muscle ups

-40 Air squats

-100 Double unders

*Rx+ for Ring MUs

Skill/Strength

Overhead Squat (5 reps every 3 min x 5 sets)