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Jennifer B. Roseville CrossFit

Pre-Wod:
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


5 min AMRAP: Flight Simulator


1 Round of Side-Butt
4 min: Hip Hinge or Hip External Rotation Archetype

Workout of the day for Wednesday, August 24th, 2016:
3 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of Deadlift every 2 minutes for 9 rounds (18 minutes). The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Wednesday, August 24th, 2016:
Squat Therapy

14 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Push-Up
Air Squat

7 Rounds:
30 Seconds Plank
30 Seconds Rest
30 Seconds Box Jump
30 Seconds Rest