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**Click Here to sign up for Stacey’s Gymnastics Seminar (Feb 25th @ 10am)
**Click Here to sign up for the CrossFit Open

Stretch Session at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
200M run, or 20 Cal Row, or 15 Cal Bike
7 Strict C2B
20 DB Overhead Lunge


Squat Routine 2.0
2 Rounds:
• 6 Trap-3 Raise, w/6 Second Pause @ 2.5-lb
• 6 Face-Pulls

Workout of the Day for Monday, February 13th, 2017:
Week 3:
3 Rounds of Overhead Squat:
70% x 5
75% x 3
85% x 1+

Complete a set of Overhead Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Monday, February 13th, 2017:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Dumbbell Thruster
20 Russian KB Swing
10 Burpees

*200M Run, or 15/12 Cal Row after each round during rest