170407

Andrea Torres at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
10 Hanging Scap. Raises
10 Scap. Push-Up
10 Chest-2-Bar
10 Ring Dips, full turn-out


Overhead Archetype: Lacrosse Ball Scaps (5 min total)


Skill: Muscle-Ups

Workout of the Day for Friday, April 7th, 2017:
20 Min EMOM*:
Muscle-Up
Burpee Box Jump Over

*Use the first round to establish a baseline. Work for 40 Seconds, try to main this number for all 10 rounds.

“After Party”
5 Rounds:
Accumulate 30 Second L-Sit
1 Peg Board Ascent

Sweat Sessions Workout for Friday, April 7th, 2017:
For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 Burpee
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 Burpee
16…