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Marie at Roseville CrossFit

Side Roll-Out & Dynamic Hip Opener


10 minute AMRAP:
100 Double-unders
10 Russian Kettlebell Swings (Heavy KB)
10 Single Leg KB Deadlift (Light KB)
5 Glute Ham Raise
5 Burpee


1 Round: Side-Butt
Hip Hinge Archetype

Workout of the day for Wednesday, July 13th, 2016:

21-15-9
WallBall
Deadlift 50% 1RM

“After Party”
5 Rounds:
20 Pistols*
20 Hollow Rocks

*Do not go so low on your pistols that you lose a neutral spinal position. Set a hight that you can maintain a neutral pelvis, work on your mobility in-between sets to improve your pistol ROM.

Sweat Sessions Workout for Wednesday, July 13th, 2016:

Instruction: Squat Therapy

14 min AMRAP:
5-10-15-20-25…
Russian KB
Strict Press

7 Rounds:
40 Seconds On, 1:20 Rest:
Row for Max Calories”