CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
Skill/Strength
Back Squat (5-5-5-5-5)
Increase weight each set if possible
Muscle-ups (ME x 5 sets)
We will alternate sets of back squats with sets of MUs. Ring MUs are preferred. Sub jumping chest to bar pull-ups if needed.
WOD
Sit-ups/V-Ups/TTB (Time)
For time:
75 Sit-ups
50 V-ups
25 Toes to bar