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Nadia Natalia Recendez at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


20-15-10-5 (10 min cap):
WallBall
KB Swing
GHD Sit-Up or Weighted Abmat Sit-Up


Ankle Mobility


Skill: Pistol Warm-Up & Progressions

Workout of the Day for Thursday, April 27th, 2017:
Row 2k
50 Alt. Pistols
30 Hang Clean 65% 1RM

“After Party”
10 min EMOM, alt:
5 Single Arm Upside Down KB Strict Press (each arm)
L-Sit*

*Maintain the same time for all 5 rounds