Coach Gary at Crossfit Roseville

Dynamic Group Warm-Up
Eccentric Calve Stretches

3 Rounds (7 min cap):
10 WallBall
Max Set Strict Pull-Up
10 overhead Lunge 45/35-lb

Group Hip Opener
Partner Thoracic Stretch

Workout of the Day for Friday, August 11th, 2017:
4 Rounds:
2 minutes on, 1 minute off*:
2 rope climbs
10/7-cal. Row
Max-rep OHS 155/105, or 50% 1RM**

*4th round extended to 3 minutes.
**Go until 75 reps of OHS are complete.

Sweat sessions Workout for Friday, August 11th, 2017:
27-21-15-9 (30 min cap):
Russian KB Swing
Box Jump
DB Push Press
Weighted Ab-Mat Sit-Up