**Click Here to sign up for Stacey’s Gymnastics Seminar (Feb 25th @ 10am)
**Click Here to sign up for the CrossFit Open

Josh Kyser at CrossFit Roseville

Dynamic Group Warm-Up
3 x 30s. Arch Hold
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 lateral Lunge
1 Minute: Standing Straddle

5 minute AMRAP:
Russian KB Swing (Heavy-ish)

4 Min: Forearm Barbell Smash

Workout of the Day for Wednesday, February 8th, 2017:
12 min EMOM, alt:
3 Hang Power Clean, building
12 Box Jumps

5 Rounds (13 minute cap):
12 Burpees
9 Deadlift 155/105-lb
6 Hang Power Clean

Sweat Sessions Workout for Wednesday, February 8th, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Ab-mat Sit-Up
Russian KB Swing

*5 seconds transition between stations