161130

Coach Stacey Gilmore at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle


3 Rounds (10 min cap):
100 Dubz
10 Single-Leg-Deadlift 45/35-lb (5 each side)


1 Round: Side-Butt


Test: Hamstring Flexibility
2 Min: Bent Leg Hamstring Pulses, on the wall

Workout of the day for Wednesday, November 30th, 2016:

3 Rounds:
• 800M Run*
• 12 Sumo Deadlift @ 45% 1RM
• 20 GHD Sit-Up, or Toes-2-Bar, or Weighted Ab-mat Sit-Up
Then: 400M Farmer Carry 53/35-lb

*Record Your Fastest Run Time

Sweat Session Workout for Wednesday, November 30th, 2016:
3 Rounds*:
1/2 Tabatta at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds