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Leslie Ball at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0


5 min EMOM:
6 x 8 yard sprint + 7 Burpee


Eccentric Calve Raises

Workout of the Day for Friday, March 31st, 2017:

24 min AMRAP:
3 Squat Clean*
6 Ring Row
9 Box Jump Over 30/24

*Begin at 50% 1RM, add 5% each round

“After Party”
5 Rounds:
10 Back-Hip Extension
30 sec. Weighted Plank
30 sec. Weighted Side-Plank (each side)

Sweat Sessions Workout for Friday, March 31st, 2017:
400M Run
40 DB Push Press
400M Row
4 x 50 yard KB Farmer Carry
40 Burpee
200M Run
20 DB Push Press
200M Row
2 x 50 yard KB Farmer Carry
20 Burpee