170306

Yo Quiero Kettlebell? at CrossFit Roseville with Alexis Grove and Pepper

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
200M Run
7 Strict C2B
12 WallBall


Squat Routine 2.0
30 PVC Passthrough

Workout of the Day for Monday, March 6th, 2017:
Backsquat:
2-2-2 @ 85-90% 1RM

For time (15 min cap):
800M run, then:
3 Rounds:
30 WallBall
20 C2B
10 Hang Squat Clean 155/105-lb

“After Party”
3 rounds:
20 GHD
20 Weighted Hip Extensions 45/35-lb (snatch grip)

Sweat Sessions Workout for Monday, March 6th, 2017:
7 Minute AMRAP:
200M Run
21 KB Sumo Deadlift
12 DB Strict Press

7 min AMRAP:
30 Air Squat
20 Burpee
10 Ring Row, or Strict Pull-Up

7 min AMRAP:
45 Dubz
15 “See the Light” Sit-Up
10 WallBall