161017

Jeremy Bunting & Chris Nelson with CrossFit Roseville

Pre-Wod:
3 Rounds (15 min cap):
200M Run
Max Set of Strict Pull-Up
3 Front Squat with 10 Sec. Pause
6 Scap Push-Up
9 Hanging Scap Raises
12 PVC Passthrough


Group Hip Opener
Front Rack Archetype

Workout of the day for October 17th, 2016:
10-9-8-7-6-5-4-3-2-1:
Box Jump Overs, 24 / 20 in.
Hang Power Clean @ 60% 1RM Front Squat
Front Squat
Ring Dips

Workout of the day for October 17th, 2016:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row, Or Bike

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up