160902

Carolina Prout at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Archetype: Hip External Rotation
Archetype: Front Rack


Workout of the day for Friday, September 2nd 2016:
30 Rounds:
1 Strict Weighted C2B (Or Strict Weighted Muscle-Up)
2 Power Clean @ 70-75% 1RM
3 WallBall

Sweat Sessions Workout for Friday, September 2nd 2016:
7 min AMRAP*:
7 Double KB Deadlift
7 DB Strict press

7 min AMRAP:
14 Cal Row
14 WallBall

7 min AMRAP:
14 Dubz*
7 Strict Pull-Up

*Add 7 Dubz Each Round