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Congrats on doing a great job in the 2016 CrossFit Games Open! Stay tuned for our post-Open Volleyball Day field trip, and a Nutrition Challenge to get you ready for Summer!

Alexis and Alana CrossFit Roseville Sister Love

Pre-Wod:
Group Run


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 minute Straddle Stretch


5 Rounds:
10 Good Morning 45/35-lb
10 WallBall


4 minutes: Quad-Roll SMR / Hip Hinge Archetype

Workout of the day for Monday, March 28th, 2016:
20 Minutes (For Quality*):
5 Strict Chest-2-Bar
10 Reverse Lunges 53/35-lb kb/db
15 Box Jump

*No Score for Todays workout. Feel free to work with a partner and hang out. Use today’s workout to get your sweat session in and enjoy getting back to our regularly scheduled programming!

Sweat Sessions Workout for Monday, March 28th, 2016:
3 Rounds at Each Station. Each Station is a 3 minute AMRAP:
Station 1:
But In: Run 200M
Then:
• 12 KB Swing
• 7 Ring Row (Or Pull-Ups)

Station 2:
3 min AMRAP:
10 Dumbbell Hang Squat Clean & Jerk

Station 3:
5 Burpee
10 KB Bent Over Row
15 WallBall