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Katie Simon at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
50 Dubz
12 Scap Pull-ups
15 WallBall
12 Banded Good Morning


Hip Hinge Archetype: Lacrosse Ball Glutes Smash (2.5 min/side)

Workout of the Day for Monday, April 17th, 2017:
For Time*:
Row 1000M, Or Bike 2k, Or Run 800m
50 Strict Weighted Chest-2-Bar 20/14# Vest
100 Bench Press @ 45% 1RM
150 Air Squats (with vest)
Row 1000M

*You can break up the 50-100-150 however you want, or you can choose to do them in order (complete all 50 C2B before moving onto dips, etc.)

“After Party”
5 Rounds:
10 Reverse Hyper 180#
1 Weighted Pegboard Assent

Sweat Sessions Workout for Monday, April 17th, 2017:
Tabatta, Alt:
“Dead Bug” & Arch Rocks

For Time (14 min cap)
100 WallBalls*
Every Break: Accumulate 1 Min Plank

14 minute AMRAP:
7 DB Strict Press
7 Ring Row, or Strict Pull-Up
7 Push-Up
14 Box Step-Up w/KB