160916

Aaron Armstrong at Roseville CrossFit

Pre-wod:
Dynamic Group Warm-Up


Hip External Rotation: Lacrosse Ball Glutes, Pigeon (or Wall Pigeon)

Workout of the day for Friday, September 16th, 2016:
3 Rounds:
400M Run
12 Front Squat @ 65% 1RM
21 WallBall

Sweat Session Workout for Friday, September 16th, 2016:
3, 6, 9 minute AMRAP*:
10 Box Jump
10 DB Bent Over Row
10 Push-Up
10 KB Reverse Lunge
10 Toes-2-Bar
10 Burpee

*3 minutes rest between rounds