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brittiany szafraniec at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle


9 min AMRAP:
6 WallBall
7 Weighted Ab-Mat Sit-Up
8 Burpee Box Jump Over


1 Round: Side-Butt

Skill: Rope Climb & GHR

Workout of the Day for Wednesday, March 29th, 2017:
5 Rounds:
3 Legless Rope Climb*, or 1 pegboard assent
9 GHR (Glute Ham Raise), or 18 Good Mornings 45/35-lb
81 ft. Sled Push (Heavy!)

Legless Rope Climb Progression:
3 strict Pull-ups + 1 max Chin-Up Hold + 6 Sec. Eccentric Pull-up

“After Party”
5 Round EMOM, alt*:
Toes-2-Bar
Arch Rocks

*Pick a number that you can hit for all 5 rounds.

Sweat Sessions Workout for Wednesday, March 29th, 2017:
For time (15 min cap):
100 WallBalls*
Every Time you Rest, Run 200m

For time (15 min cap):
30-25-20-15-10-5
Dubz
Russian KB Swing