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Janet Freeman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
8 Cuban Rotations
3 Trap-3 Raises


50 PVC Passthrough

Workout of the day for Tuesday, April 19th, 2016

14 Minute AMRAP:
7 Muscle-Ups (Sub 7 Chest-2-Bar & 7 Ring Dips)
14 Step-Up @ 20″ Box*

*Use Sandbag in Bearhug Position or Kettlebells for load.

“After Party”
10 Rounds:
30 sec: 13/9 Calorie Row
30 sec: Rest
30 Sec: Toes-2-Bar
30 Sec: Rest