180116

**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Janet and Lo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (12 min cap):
10/12 Cal Row
8 Scap Pull-Up (Switch Grip)
8 Scap Push-Up
Bar-Muscle-Up Progressions


15 PVC Passthrough
Mobility: Thoracic Foam Roller & Kb
15 PVC Passthrough

Workout of the Day for Tuesday, January 16th, 2018:
5 minute AMRAP:
400M Run
30 Burpee
AMRAP: Muscle-Ups*

Rest 2 Min

5 minute AMRAP:
400M Run
20 Burpee
AMRAP: Muscle-Ups

Rest 2 Min

5 minute AMRAP:
400M Run
10 Burpee
AMRAP: Muscle-Ups

*Progressions:
Today Hit C2B if you are working towards muscle-ups, pull-ups if you are working towards C2B, ring rows if you are working towards pull-ups. If you do not yet have strict pull-ups, you can work on “toe-nail” pull-ups, or max iso holds + 7 sec. eccentric. What do you need to work on to get stronger and progress to the next level?