170220

Coach Gary Dimitt at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


3 Rounds (9 min cap):
30 Air Squat
20 DB Snatch
10 Burpee over the Bar


Group Hip Opener
30 PVC Passthrough

Workout of the Day for Monday, February 20th, 2017:
20 min EMOM:
Cal Row, or Bike
Burpee Over the Bar

“After Party”
5 Rounds:
• 5 Backsquat @ 75% 1RM
• Muscle-Up Transition Work

Sweat Sessions Workout for Monday, February 20th, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Burpee

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Goblet Squat
Pull-Up

7 min AMRAP:
5-10-15-20-25…
Calorie Row
“See the Light” Sit-Up