170313

Jordan Talks at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
90 Sec. Standing Straddle


3 Rounds (12 min cap)
30 WallBall
20 Russian KB Swing
10 Cal Bike, or Row


Overhead Archetype: Tricep Roll-Out (2 min each)
30 PVC Passthrough

Workout of the Day for Monday, March 13th, 2017:
4 Rounds:
5 Ring Muscle-ups
400m run
30 GHD, or Weighted Ab-mat Sit-Up

Sweat Sessions Workout for Monday, March 13th, 2017:
30 Min AMRAP:
200M Run
5 Pull-Up
10 Push-Up
15 Air Squat
200M Run
21 Russian KB Swing
12 Pull-Up
200M Run
50M Sled Push
15 Burpees
50 Ab-mat Sit-Up