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Coach Joey Rockin the Surfer Tattoo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Hip Hinge Archetype


20 min EMOM:
5 Romanian Deadlift*
5 Strict C2B

*Build over the course of 10 sets. Add a Deficit if you have the mobility

Workout of the day for Wednesday, July 3rd, 2016:

5 Rounds:
400M Run
15 Burpees

“After Party”
3 Rounds:
40 GHD Sit-Up
30 Good Mornings
20 Side-Plank Reach Through (each side)
10 Back-Hip Extension

Sweat Session Workout for Wednesday, July 3rd, 2016:

4, 8, 12 minute AMRAP:
24 Air Squat
24 Push-Up
24 Ring Row
24 Box Jump
24 Russian KB Swing
24 DB Push Press
24 Calorie Row