170109

**Nutrition Potluck & Seminar this Wednesday
**Gymnastic Seminar this Saturday!
**No Open gym from 5:30-6:30 Tues/Thurs for the next 6 weeks.

Shayna at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank
1 Minute “Dead Bug”


5 Rounds (9 Minute Cap):
50 Dubs
5 Strict Weighted C2B
10 Side-Butt WallBall


Group Hip Opener
Review: Core Bracing

Workout of the day for Monday, January 9th,2017:
For Quality:
10 Back Squat @ 50%
3 Rope Climb 15 ft.*
9 Back Squat @ 55%
3 Rope Climb
8 Back Squat @ 60%
3 Rope Climb

1 Back Squat @ 95%
3 Rope Climb

*For Rope Climbs You Can Sub:
• 3 Strict Muscle-Up
• 1 Peg-Board Ascent
• 3 Strict C2B
• 6 Kipping Pull-Ups

Sweat Sessions Workout for Monday, January 9th,2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

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