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Lois Nakamoto at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
5 WallBall
5 SDHP 45/35-lb
5 Box Jump
5 Push press


Frog Stretch
Frog Rocks
SL Frog Rock Right
SL Frog Rock Left
1 min: 5-Step Horse Stance

Workout of the Day for Monday, October 2nd, 2017:
3, 6, 9 minute rounds*:
21 WallBall
21 SDHP 75/55-lb
21 Box Jump 24/24″
21 Push Press 75/55-lb
21 Cal Bike, or Row

*Rest 3 minutes after each round.

Sweat Sessions Workout for Monday, October 2nd, 2017:
Skill: MedBall Squat Clean

12 minute AMRAP:
10 Cal Row or bike
10 MedBall Squat Clean
10 “See The Light” Sit-Up

12 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge