160122

2016 January Sweat Sessions Roseville CrossFit

Pre-Wod:
12 min AMRAP
400M Run
10 KB Swing
10 Box Step-Up 53-35-lb KB to 20″
10 Ring Rows
10 Pistols
10 Good Morning
8 Mountain Climbers (Hip Circles)


2 minutes: Hip Flexion
50 PVC Passthrough

Workout of the day for Friday, January 22nd 2016:

2 rounds:
30 Backsquat @ 40% 1RM
20 burpess
10 ring muscle ups (Sub: 20 Strict Chest-2-Bar)

Rest 5 Min, Then:

4 Rounds:
12 Double KB Reverse Lunge 53/35-lb
10 Box Jump 30/24″

Sweat Sessions Workout for Friday, January 22nd 2016:
400M Run
10 WallBall
10 KB Reverse Lunge
10 Dips
400M Run
20 WallBall
20 KB Reverse Lunge
20 Dips
400M Run
30 WallBall
30 KB Reverse Lunge
30 Dips