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