Coach Andrew Niemeyer at CrossFit Roseville

Dynamic Group Warm-Up
Eccentric Calf Stretch

3 Rounds:
10 Box Jump
10 Scap Raise

15 PVC Passthrough
Lacrosse Ball Scaps Smash
15 PVC Passthrough

Workout of the Day for Tuesday, October 2nd, 2018:
Strict Weighted Pull-Up*
7 x 2
*Superset with 30 sec. weighted Plank (Heavy!)
**This is the last week of 7×2 strict weighted pull-ups! Add 2-lb from last week

20 Min EMOM, alt:
• Box Jumps 24/20″
• Muscle-Up
• Calorie Bike, or Row
• Rest

*Tabata Scoring: Record your lowest rep for each movement across the five rounds.