170103

Bill Marsh at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


5 Rounds (12 min cap):
12 Cal Bike, or 15 Cal Row
9 Burpee
6 Ring Row
3 Front Squat, with side-butt band, tempo: 53×1


Partner Thoracic

Workout of the day for Tuesday, January 3rd, 2016:
5-4-3-2-1 (E2MOM):
Weighted Pull-Up, tempo: 30×1*
*Superset with Handstand Hold

7 rounds:
7 Squat Clean Thruster 50% 1RM Clean
7 Chest-2-Bar

“After Party”
Tabatta, Alt. Between:
Hollow Rocks
Arch Rocks