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Jordan Tawlks at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Second Standing Straddle


3 Rounds (12 min cap):
Run 200m or row 260m
7 Strict C2B
14 WallBall
1 min: Shoulder-Taps


Foundation Sequence

Workout of the Day for Monday, April 24th, 2017:
30 min EMOM, alt*:
DB Snatch (Heavy)
Dubz
Weighted Strict Pull-Up, or Sternum-2-Rings

*Use the first round to establish a baseline: Working at around 80% perceived effort for 40 seconds, record your score. Try to maintain this score for each of the three movements for all 10 rounds.

“After Party”
4 Rounds:
25 Weighted GHD
50 ft. Handstand Walk

Sweat Sessions for Monday, April 24th, 2017:
Squat Routine 2.0

7 Rounds (20 min cap):
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike