170215

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

Amanda Juhl at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank


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


7 min AMRAP*:
3-6-9-12-15
WallBall
Russian KB Swing

*EMOM Perform 20 Dubz


1 Round of Side-Butt
1 Round of Foundation Sequence

Workout of the Day for Wednesday, February 15th, 2017:
Deadlift:
3-3-3 @ 80% 1RM

8 Min AMRAP:
5 Deadlift @ 50% 1RM
10 Burpee Box Jump Over

“After Party”
200M Farmer Carry 70/53-lb

Sweat Sessions Workout for Wednesday, February 15th, 2017:
5 Round (20 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row
10 Toes-2-Bar

*1 Minutes Rest Between Rounds