160601

Noland at Roseville CrossFit

Pre-Wod:
12 Min AMRAP:
10 WallBall
8 Ring Row
6 Single Leg Deadlift 45/35-lb Bar
4 Mountain Climbers (Hip Circles each direction)
2 Handstand Kick-Ups
1 Round: Side-Butt


2 minutes: Banded Hip Distraction (each side)

Workout of the day for Wednesday, June 1st, 2016:
8 min AMRAP:
2 Deadlift @ 80% 1RM
4 Strict Handstand Push-Up (Or Dumbbell Push Press, Heavy)
6 Russian KB Swing 70/53-lb

“After Party” (In Teams of 2-4):
400M Class Sled Pull 225/180-lb

And/Or, 5 Rounds:
Max Chin-Up Hold with Fat Grips
12 Reverse KB Lunge
6 Glute Ham Raise

Sweat Sessions Workout for Wednesday, June 1st, 2016:
10 Rounds:
90 Seconds Work / 90 Seconds Rest*:
10 Box Jump
10 KB Lunge
10 WallBall
10 Dumbbell Push Press
10 Burpee
10 Calorie Row
10 Burpee

*Start at the beginning for each round, how far can you get in 90 seconds? How long can you maintain that power output?