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Chris Albano at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-UP


Partner Thoracic Stretch


Wrist Warm-Up
10 Hanging Scap Raises
1 min: Shoulder Taps
10 Hanging Scap Raises
2 min: Partner handstand
10 Hanging Scap Raises
2 min: Partner Press Handstand

Workout of the day for Thursday, July 21st, 2016:

3 Rounds (For Quality):
20 Strict Handstand Push-Up (Or Dumbbell Push Press Heavy)
10 Muscle-Up

“After Party”
5 Rounds:
5 Back Extensions
5 Side-Plank Reach Through (Each Side)
Alphabet