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Chelsea Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 min AMRAP:
“Cindy”
5 Pull-Up
10 Push-Up
15 Air Squat


Group Hip Opener
Partner Front Rack Mobility

Workout of the Day for Wednesday, February 21st, 2018:
10 min:
Build to a Medium/Heavy 3-Rep Thruster

Workout of the day:
9-6-3:
Thruster @ 165/115-lb, or 75% 1RM
Muscle-Up

Progressions:
• 1-for-1 Rope Climb
• 2-for-1 Strict Pull-Up + Dips
• 3-for-1 Kipping Pull-Up + Dips
• “Toe-Nail” Muscle-Ups

“After Party”
5 Rounds:
7 Lat Pulldown, or 2 Ball-Ups
7 Dips

Sweat Sessions Workout for Wednesday, February 21st, 2018:
Mobility:
15 PVC Passthrough
Pec Smash (2 min/side)
15 PVC Passthrough
Pec Stretch (2 min/side)
15 PVC Passthrough

5 Round (20 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row
10 Toes-2-Bar

*1 Minutes Rest Between Rounds