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**Sign Up for the 2015 Women’s Gauntlet @ CrossFit Roseville: (Click Here)

Womens Gauntlet 2015 Flyer_flyer

Pre-Wod:
Run/Row
2 Rounds Cindy:
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
4 Inch-Worm-Up-Dawg
8 Lateral Lunges
8 Alt. Sampson Stretch
8 Mountain Climbers (Hip Circles)
15 PVC Passthrough
90 Seconds: Hip Flexion Archetype

Workout of the day for Monday, October 26th, 2015:

A.
10 min: Build to a heavy Clean & Jerk*
* Build to around 90% (+/-) of your current 1RM, Or choose a technical aspect of the lift to work on.

B.
For Time:
Run 800M
21 C2B
30 Clean & Jerk 55% 1RM
15 C2B
30 Burpee Box Jump Over
9 C2B

“After Party”
“Partner Stretch:
1 min Butterfly (each)
1 min Pike (each)
1 min Straddle (each)

Skill Work
3 Rounds:
• 3 Strict Muscle-Up
• 12 Hollow Rock & 12 Arch Rock
• 5 Strict HSPU (Alt: 3 Wall Walk)
• Max L-Sit

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