180723

**NO 10:00am open gym today, due to a training going on at the gym.

Lauren, and Curtis being Goofy at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
7 Burpee
7 Strict C2B
7 Air Squat
7 Good Morning (build each set)


1 Round: Side-Butt
Pigeon (2 min/side)

Workout of the Day for Monday, July 23rd, 2018:
Backsquat 5 x 5 @ 90% 5RM

10 min AMRAP (For Quality):
5 Box Jump Over 30/24″
10 Strict Pull-Up
15 Pushup

Sweat Sessions Workout for Monday, July 23rd, 2018:
Squat Routine 2.0
Skill: Deadlift Technique

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Box Jump
7 Pull-Up
7 Calorie Row, or Bike