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**Announcements:
• Volleyball Field Trip on April 16th, 2PM-5PM, to Celebrate the end of the 2016 Crossfit Open! We will have some drinks and get some sun playing volleyball at Harry Crab Park in Roseville (Off of Secret Ravine).
• Saturday April 23rd, 8am to 11:30am: Olympic Lifting Seminar with Josh Kyser. Come out to learn how to improve your Clean & Jerk! $45/Person.
• Wednesday April 27th, 6:30PM, Nutrition Seminar by Jessie Ingram & Details for the 6 Week Summer Nutrition Challenge! Track your Macros to get Summer-Fit.
• Monday, May 1st: 6 Week Summer Nutrition Macro Challenge!

Hank Grinding away on 16.5 at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (8 minute cap):
50 Double-unders
25 Kettle bell swings 53/35
15 Thrusters 45/35-lb


3 Inch-Worm-Up-Dawg
4 Lateral Lunges
1 Minute Standing Straddle


Squat Therapy

Workout of the day for Monday, April 4th, 2016:
20 minute AMRAP:
4 Snatches 65% 1RM*
3 Rounds of “Cindy”
(5 Pull-Up, 10 Push-Up, 15 Air Squat)

*Power Or Squat Snatches. Each Rep should look identical to the first. Use a weight that facilitates improvement in speed and form.

Sweat Sessions Workout for Monday, April 4th, 2016:
3 Rounds at Each Station. Each Station is a 3 minute AMRAP*:
Station 1:
10 Calorie Row
10 Burpee
10 Ring Row (Or Strict Pull-Up)

Station 2:
10 Box Jump
10 DB Strict Press

Station 3:
10 WallBall
10 “See-The-Light” Sit-Up”

*15 Seconds Transition between stations. 3 minutes Rest after each Round.