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Lauren Reaching High at CrossFit Roseville

Pre-Wod:
Founder Sequence


Wrist Warm-Up


3 Rounds
1 min: Row For Max Calories
1 min: Shoulder Taps
2 min: Mobility/Stability

Workout of the day for Wednesday, March 16th, 2016:
6 Rounds:
200M Run
12 Single-Arm Dumbbell Snatch 50/35-lb
8 Russian KB Swing 70/53-lb
4 Burpees

“After Party”
8 x 50M Single Arm Farmers Carry

Sweat Sessions Workout for Wednesday, March 16th, 2016:
7 min AMRAP:
10 Kettlebell Box Jump Step-Up
20 Push-Up
30 Dubz

7 min AMRPAP:
10 Dumbbell Bent Over Row
20 Dumbbell Lunges
30 Calorie Row (or 200M Run)

7 min AMRAP:
3-6-9-12-15…
Knee Raise (Or Toes-2-Bar)
Dumbbell Clean & Jerk