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