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Chris Nelson and Kristin with ROMWOD at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 min: Standing Straddle


1 round:
Side-Butt
Group Hip Opener


Barbell Complex Warm-Up

Workout of the day for Friday, July 1st, 2016:
12 Minutes:
OHS 5-3-2-1-1-1

10 Minutes:
Front Squat 3-2-1-1-1

8 Minutes:
Back Squat 2-1-1-1

Begin the Front Squat with where you finish the OHS, and the Back Squat with where you finish the FS.

Sweat Sessions Workout for Friday, July 1st, 2016:
Coming Soon!