170426

Hannah Schaefer at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raise


Skill: Pose Running Technique

Workout of the Day for Wednesday, April 26th, 2017:
20 min EMOM:
Sprint*

*Use the first round to establish a baseline: tun for 40 seconds, working at 80% perceived effort. Mark this spot. Alternate between finishing at this spot and the origin spot each round for 20 rounds.

“After Party”
Gymnastic Progression:
Week 5
5 Rounds:
Toes-2-Bar

Sweat Sessions for Wednesday, April 26th, 2017:
24 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up

*Begin with and Every 3 minutes, Run 200M, or 15 Calorie Bike