160622

8am Rowing with William Willson at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


10 min AMRAP:
10 WallBalls
10 Single Leg Deadlift (5 each side)
1 minute Banded Hip Hinge (30 sec. each side)
10 Good Morning


1 Round: Side-Butt

Workout of the day for Wednesday, June 22nd, 2016:
10 Rounds, for Quality (24 min cap):
7 Deadlift @ 65% 1RM
7 Box Jumps 30/24
7 Ring Row

“After Party”
7 Rounds:
1 Fat Grip Deadlift + 1:00 Hold @ 65% 1RM
1 legless L-Sit Rope Climb

Sweat Session Workout for Wednesday, June 22nd, 2016:
5 Rounds:

2 minute AMRAP:
Row for Meters

2 minute Rest

2 minute AMRAP:
10 WallBall
10 Bent-Over-Row
10 Burpee
10 Bent-Over-Row
10 Push-Up
10 Bent-Over-Row

2 minute Rest