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Happy Mother's Day 2016 @ CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds, 1 Minute On 30 Sec. Off:
Dumbbell Hang Clean & Jerk


2 Minutes Each Side: Dragon
Group Hip Opener
50 PVC Passthrough

Workout of the day for Monday, May 9th, 2016:
20 min AMRAP:
10 Pull-Ups
2 Backsquat @ 80% 1RM
30 Air Squat
400M Run

Sweat Sessions Workout for Monday, May 9th, 2016:
3 Rounds:
2 x 15 M. Sled Push
7 Burpee
Max Set Strict Pull-Up (Or 12 Ring Rows, Or Max Chin-Up Hold)

For Time (20 Minute Cap):
40 Dumbbell Thruster
40 Box Jumps
40 Push-Up
40 Abmat Sit-Up
40 Dumbell Push-Press
40 KB Lunges
40 Burpees
40 Dubz”