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Sweat Sessions class at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint, & 15 Goblet Squats


3 Inch-Worm-Up-Dawg
Banded: Hamstring, Adductor, Glute Stretch
Group Hip Opener

Workout of the Day for Wednesday, October 18th, 2016:
Run 1 Mile
5 Legless Rope Climb*
50 WallBall
100 GHD Sit-Up**
5 Legless Rope Climb
50 SDHP
100 Dubz

*Or 15 Strict Pull-Ups, or 2/3 Peg Board Assents
*Scale GHD Sit-Ups: 30 max if you are new to GHD

Sweat Sessions Workout for Wednesday, October 18th, 2016:
5 Rounds: “Rowling”
Skill: KB Deadlift

3 Rounds*:
1/2 Tabatta at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Deadlift
• Dumbbell Push Press

*2 minutes rest in-between Rounds