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CrossFit Roseville 2017 CrossFit Open

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (9 min cap):
5 Pull-Up
6 Push-Up
7 Air Squat
8 Cal Assault Bike, or Row


Barbell Forearm Smash (3 min/side)

Workout of the Day for Tuesday, March 28th, 2017:
Row 500 meters, or Run 400 meters
30 Bench press, BW/0.75 BW
Row 1000 meters, or Run 800 meters
20 Bench press, BW/0.75 BW
Row 2000 meters, or Run 1600 meters
10 Bench press, BW/0.75 BW

“After Party”
5 Rounds:
20 GHD Sit-Up
20 Russian Twists with Medball

Mobility:
Couch Stretch: 2 min/side