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

Alexis Grove at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


Skill: Review Dubz Technique


Skill, 10 min practice: Handstand Walk

Workout of the Day for Thursday, January 18th, 2018:
5 Rounds:
50 Dubz
10 HSPU, or KB Z-Press
1 L-Sit Rope Climb @ 15 ft.*

*Progressions:
• 1 Pegboard Ascent
• 1 Legless Rope Climb + Accumulate 30 sec. L-Sit
• 4 Strict Pull-Up + Accumulate 30 sec. L-Sit

“After Party”
10-9-8-7-6-5-4-3-2-1:
GHD Sit-Up
*3 Weighted Strict Pull-Up after each round