170404

Nadia Natalie Gardner at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


1 Mile Run Warm-Up*
5 Rounds “Cindy”
5 Pull-Up
10 Push-Up
15 Air Squat

*Wear 20-lb Vest if you got it.

Workout of the Day for Tuesday, April 4th, 2017:
5×2 Halt Clean @ 75% 1RM C&J*
*Halt for 3 second pause at the knee

“Elizabeth”
21-15-9
Power Clean 135/95-lb
Ring Dip

“After Party”
5 Rounds, EMOM, alt:
Strict HSPU*
L-Sit

*Keep all 5 Sets at the same number. If you hit all 5 sets last week at the same number increase by 1 rep this week. If you can do 12 or more consecutive, add a deficit.