170405

Alan Morte at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
60 Second Lizard, each side
12 Lateral Lunge
90 Second Standing Straddle


5 min “Flight Simulator”
5-10-15…50..15-10-5 Dubz


Foundation Sequence

Workout of the Day for Wednesday, April 5th, 2017:
20 min AMRAP:
10 Deadlift @ 55%1RM
20 Chest-2-Bar*
100 Ft. Farmer Carry 53/35-lb
200M Run

*C2B Progression:
10 Strict Banded Pull-Up, 20 ring row, or 20 kipping pull-ups

“After Party”
5 Rounds*:
Toes-2-Bar
Arch Rock

*If you completed all 5 rounds last week at X reps, increase by 1 rep for T2B & 3 Reps for Arch Rock.

Sweat Sessions Workout for Wednesday, April 5th, 2017:
3 Rounds*:
1/2 Tabatta at each station:
• Calorie Bike, or Row
• Double KB Sumo Deadlift
• Push-Up
• Toes-2-Bar, or Knee Raises

*2 minutes rest in-between Rounds