Amanda Juhl at CrossFit Roseville

Dynamic Group Warm-Up

2 Rounds:
12 Scap Raises
Pec Smash (1 min/side)
12 PVC Passthrough

3 Rounds:
10 Thruster 45/35-lb
5 Chest-2-Bar

Banded Overhead Distraction (2 min/side)

2 Sets of Each:
• Strict Bar Hanging – Hollow to Arch
• Bar Kip Extreme
• Bar Kip Swings (Use Sponge Between Feet)

Workout of the Day for Tuesday, March 20th, 2018:
4 Rounds of 2 Min AMRAP*:
12 Thruster 100/65-lb
12 Chest-2-Bar**

*2 Min Rest Between Rounds. For this workout try to stay consistent over all four rounds, rather than sprinting the first round and dying off significantly.

• Jumping Chest-2-Bar Pull-Up. Set-up a station so that the pull-up bar is 6 inches above your head when standing tall.

“After Party”
7 Rounds:
10 Bulgarian Spit Lunge 70/53-lb
15 Hollow Rocks