170626

**No Open Gym Tonight at 7:30PM.
**No 9am Childcare unless one of the moms wants to volunteer.

Justin Lawrence at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


2 Rounds (10 min cap):
200M Run
Max Set Strict C2B (Minimum 7)
10 WallBall
2 x 25 Yard Single Arm Farmer Carry (25 yard each hand)


Foundation Sequence

Skill: Squat Technique & How to Dump the Barbell

Workout of the Day for Monday, June 26th, 2017:
Backsquat, Every 90 Seconds:
5 x 5 @ 65%

4 Rounds (15 min cap):
400M Run*
15 DB Thruster 40/25#
15 Pull-ups

Sweat Sessions Workout for Monday, June 26th, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up