160224

Roseville CrossFit Roseville Alexis & Alana

Pre-Wod:
Dynamic Group Warm-Up


5 Min AMRAP:
5-10-15-20-25-30…
Box Jump
WallBall

Workout of the day for Wednesday, February 24th:

100 Double Unders
400 Meter Run
15 Burpees
*Rest. Then, at 6 minutes on the clock:

100 Double Unders
200M Run
15 Burpees
*Rest. Then (with remaining class time):

4 Rounds:
20 Lunges 53/35-lb
5-10 Glute Ham Raises
1 minute x 1-Arm Farmer Walk (each side)

Sweat Sessions Workout for Wednesday, February 24th:
Station 1:
15-14-13-12-11-10…1 (12 minute time cap)
Dumbbell Clean & Jerk
Burpee To Plate

Station 2:
“Helen” (12 minute time-cap)
3 Rounds:
400m run
21 KB Swing
12 Pull-Ups