180202

**No 6:30pm Class Tonight, come out for Gary’s Going Away party at Arena Softball!!

Rachalle Grider at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
200M Run
7 Strict C2B
7 Good Morning
7 OHS 45/35-lb
14 Side-Plank Reach Through (7 each side)


Squat Routine 2.0

Skill: Overhead Squat

Workout of the Day for Friday, February 2nd, 2018:
OHS Squat:
12 minutes, build to a heavy single

12 Min AMRAP:
10 Overhead Squat 95/65-lb, or 50% 1RM
10 C2B
10 Overhead Squat
10 C2B
12 Overhead Squat
12 C2B
12 Overhead Squat
12 C2B
14 Overhead Squat
14 C2B
14 Overhead Squat
14 C2B

Sweat Sessions Workout for Friday, February 2nd, 2018:
Skill: MedBall Clean

For Time (28 min cap)
800M Run
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean