170104

Kevin and Mark at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank
1 Minute Hollow Rocks


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle


7 Minute AMRAP:
3-6-9-12-15-18…
WallBall
KB Swing


Banded Hip Distraction, 2 Min. Each Side

Workout of the day for Wednesday, January 4th, 2017
24 min EMOM:
Calorie Row, or Bike
Dbl KB Deadlift
Dubz
GHD Sit-Up, or “See The Light” Sit-Up

*Use the first round to establish a baseline. Work for 40 seconds at 80% max intensity. Use the number you establish on round one as your goal for all remaining rounds. Tabatta Scoring.

Sweat Sessions Workout for Wednesday, January 4th, 2017
5 Round (25 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row

*1 Minutes Rest Between Rounds