161109

Marc Hollis at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
10 WallBall
15 Russian KB Swing
20M Sled Push
3 Jefferson Curls


Founders Sequence

Workout of the day for Wednesday, November 9th, 2016:
4 Rounds (For Quality):
5 Deadlift @ 60% 1rm, 7 Second Eccentric
100M Farmer’s Carry 79/53-lb

“After Party”
5 Rounds:
40M Sled Push 180-lb
20 Bulgarian Split Lunge @ 30-35% 1RM
10 Box Jump 30/24

Sweat Sessions Workout for Wednesday, November 9th, 2016:
30 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up

*Begin with and Every 3 minutes, Run 200M