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Andrew Charles at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)


2 Rounds:
5 Tempo Backsquat 51×1
5 Good Morning
5 Pull-Up
5 Dips


Tabata: Bird-Dog


1 Round: Side-Butt
Group Hip Opener

Workout of the Day for Friday, August 24th, 2018:
5 Rounds:
6 Muscle-Up
3 Back Squat @ 80% 1RM
—THEN—
30 Box Jump Overs 24/20

“After Party”
10 Rounds (15 min cap):
12/10 Assault Bike Calories
25 ft. Handstand Walk

Sweat Sessions Workout for Friday, August 24th, 2018:
27-21-15-9 (30 min cap):
WallBall
Russian KB Swing
Box Jump
DB Push Press
Weighted Ab-Mat Sit-Up