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Ray Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
6 Strict Chin-Up
6 Dips
6 Box Jump 30/24″


10 PVC Passthrough
Thoracic Mobility (4 min)
10 PVC Passthrough
Pec Smash (2 min/side)
10 PVC Passthrough

Workout of the Day for Wednesday, March 28th, 2018:
10 Rounds (20 Min cap):
4 Strict Muscle-ups*
7 Strict Handstand Push-ups**
12 KB Swing 70/53-lb

*Progressions:
• 4 Strict Pull-Up + 4 Strict Dip
• Strict Banded Muscle-Up
• “toe-nail” Muscle-Up

**Progressions:
• 7 KB or DB Z-Press

Sweat Sessions Workout for Wednesday, March 28th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single Leg Frog Frock Left
1 Min Single Leg Frog Frock Right

Skill: DB Hang Clean & Jerk

4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest