171102

8am Class Halloween at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (8 min cap):
50 ft. Single DB Overhead Walking Lunge
10 Ring Row
10 Box Jump


15 PVC Passthrough
Lacrosse Ball Pec or Scap Smash (2 min/each side)
15 PVC Passthrough

Workout of the Day for Thursday, November 2nd, 2017:
Push Press (12 min):
3-2-2-1-1-1

4 Rounds:
Run 400M
15 Push Press 95/65 lb. or, 45% 1RM*

*Taken from the floor

“After Party”
5 Rounds:
3 Rope Climb
1 Pegboard Ascent