8/31/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretching

AMRAP 4:

5 ATY Raises (light weights)

10 Leg Swings / Legs (across body)

15 Arm Circles (forward)

15 Arm Circles (backward)

Warm-up

AMRAP 4:

:20 Row (easy to moderate pace)

5 Reverse Lunge / Leg

5 Air Squats

5 Single Arm Ring Rows / Arm

Skill

Warm-up (No Measure)

MU Progression // Focus

1) False Grip Ring Row // Maintain the false grip

2) Jumping Ring Dip or Ring Dip // Full range of motion

3) Leg Assisted Muscle-up Transition // Use the legs to assist

4) Leg Assisted Muscle-up Transition // Make sure rings touch low on

the chest before transition

5) Leg Assisted Muscle-up Transition // Increase difficulty by walking

the feet out little by little

6) False Grip Kip Swings // Maintain false grip, big kip swings

7) Muscle-ups // All athletes get 2:00-3:00 to practice 5-10 reps of

workout version

Metcon

1 Min Max Calorie Row (Calories)

1 Min Max Calorie Row

MUs/Squats/MUs/Row (Time)

For Time:

10 Muscle-ups

100 Air Squats

10 Muscle-ups

100/75 Calorie Row

Cool Down

Warm-up (No Measure)

3 Sets:

10 Cuban Press (pvc)

5 ATY Drill (no weight