170110

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

Jhoana Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle


3 Rounds (10 min cap):
5 Box Jump
5 Burpee Box Jump Over
10 Dumbbell Push Press
10 PVC Passthrough
30 Sec. Hollow Rock
30 Sec. Arch Rock


Partner Front Rack Mobility

Workout of the Day for Tuesday, January 10th, 2017:
7 minute AMRAP:
9 S2OH @ 45% 1RM
11 Box Jump
13 Toes-2-Bar, or GHD, or Weighted Sit-Up

Rest 3 Minutes:

5 minute AMRAP:
7 S2OH @ 55% 1RM
9 Box Jump
11 Toes-2-Bar, or GHD, or Weighted Sit-Up

Rest 3 Minutes:

3 minute AMRAP:
5 S2OH @ 65% 1RM
7 Box Jump
9 Toes-2-Bar, or GHD, or Weighted Sit-Up