171020

Ray Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


21-15-9 (10 min cap):
Strict Pull-Up
Burpee Box Jump Over


Pigeon (2 min/side)

Skill: Squat Therapy

Workout of the Day for Friday, October 20th, 2017:
3 Rounds
12 BackSquats @ 225/155, or 65% 1RM
800M Run, or 1k Row

“After Party”
5 Rounds:
5 Deficit HSPU
10 GHR

Sweat Sessions Workout for Friday, October 20th, 2017:
5 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 WallBall
25 Abmat Sit-Up

*2 Minutes Rest In-between rounds