170106

Coach Cameron at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank
1 Minute “Dead Bug”
Group Hip Opener, On a Box


5 Rounds (12 min cap)
9 Calorie Row, 12 Calorie Bike
6 Box Jump Over
3 OHS 45/35-lb Tempo: 51×1
15 PVC Passthrough


Single Lacrosse-Ball Scaps (2 min, each side)
Partner Thoracic

Workout of the Day for Friday, January 6th, 2017:
“11.4”

10 min AMRAP:
60 Bar-facing burpees
30 Overhead squats (120/90lbs)
10 Muscle-ups

Sweat Sessions Workout for Friday, January 6th, 2017:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Ab-mat Sit-Up

*3 minutes Rest Between Stations