170918

**Last Week to play Bingo! Turn in your Bingo Sheets by this Friday to a Coach to be eligible for prizes!

Jerrad Grider at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


1/2 Tabatta each:
Cal Bike, or Row
KB Swing
Dubz
Strict Pull-Up


Bent Leg Hamstring Pulses
Pigeon


30 PVC Passthrough

Workout of the Day for Monday, September 18th, 2017:
20 min AMRAP:
200M Run, or 20/17 Cal Row
10 Cluster 95/65-lb

“After Party”
27-21-15-9:
Burpee*
GHD Sit-Up

*Find a target at least 6″ above standing reach

Sweat Sessions Workout of the Day for Monday, September 18th, 2017
10 min AMRAP:
200M Run
5 Pull-Up
10 Push-Up
15 Air Squat

10 min AMRAP:
200M Run
21 Russian KB Swing
12 Pull-Up

10 min AMRAP:
200M Run
15 Burpees
100M Sled Push (2 x 50M, Medium Weight)