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CrossFit Roseville Carrot Happy

Pre-Wod:
Dynamic Group Warm-Up
10 x 8 Yard Bear Crawl*
*Start with and perform 1 burpee every 13 seconds

Workout of the day for Wednesday, November 18th, 2015:
12 Minute AMRAP:
5-10-15-20-25-30
Burpee Box Jump Over
Russian KB Swing 70/53-lb

Rest 2 Minutes, Then:

3 Rounds (4 Min Cap):
20 Pistol
5 Burpee Box Jump Over

Rest 2 Minutes, Then:

12 Min AMRAP
10 S.L.D.L
5 Glute Ham Raise
1 Minute Plank

Rest 2 Minutes, Then:

“After Party”
1 Minute Frog Stretch
21 Frog Rocks
21 Single Leg Frog Rocks
2 Minute Straddle

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