170224

**Sign-Up when you get to the gym today! Heats start at 5:00pm and run every half hour.
**Pizza Party Potluck! Bring a side or desert to compliment your pizza!

Joey Washburn at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0


5 Minutes Light Cardio (Row, Bike, Jump-Rope)


Foundation Sequence
Hip Hinge Archetype: Bent leg Hamstring Pulses (42 Pulses/side)
2 Rounds:
6 Trap-3 Raise, w/6 sec. Pause
6 Face-Pulls


Skill: Dumbbell Snatch & Review Open WOD Standards

Workout of the Day for Friday, February 24th, 2017:
17.1
For time (20 min cap):
10 dumbbell snatches 50/35-lb
15 burpee box jump-overs 20/24-inch
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Sweat Sessions for Friday, February 24th, 2017:
17.1
For time (20 min cap):
10 dumbbell snatches
15 burpee box jump-overs, or step-overs
20 dumbbell snatches
15 burpee box jump-overs, or step-overs
30 dumbbell snatches
15 burpee box jump-overs, or step-overs
40 dumbbell snatches
15 burpee box jump-overs, or step-overs
50 dumbbell snatches
15 burpee box jump-overs, or step-overs