Roseville CrossFit February Goals Board!

Dynamic Group Warm-Up

Workout of the day for Monday, March 7th, 2016:
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sweat Sessions Workout for Monday, March 7th, 2016:
5 Rounds, 4 minute AMRAP*:
200M Run
20 Ring Row (Or Strict Pull-Up)
20 Push-Up
20 Russian KB Swing
With Remaining Time: Burpees

*2 minutes Rest in-between rounds