160912

Molly Huusfeldt at CrossFit Roseville

Pre-Wod:
800M Run


Dynamic Group Warm-UP


10 Hanging Scap. Raises
10 Chest-2-Bar
10 Ring Dips, full turn-out
Partner Thoracic/ Pec Smash Lacrosse Ball


2 Rounds:
3 x Arch to Hollow Swings
Bridge Rotations


2 Rounds:
1 Arch-2-Hollow + 2 Hips-to-Rings

Workout of the day for Monday, September 12th, 2016:

9-6-3
Thrusters 75% 1RM
Muscle-Up

Chest-2-Bar:
7×5 @ 75% 1RM

Sweat Session Workout for Monday, September 12th, 2016:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Walball
20 Russian KB Swing
10 Burpees

*400/200M Run after each round during rest