170428

Nicole Berger at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


20-15-10-5* (10 min cap):
WallBall
Burpee
*30 Dubz after each round (max 1 minute)


Bent leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Workout of the Day for Friday, April 28th, 2017:
10 min: Build to a Heavy-ish Thruster

For Time:
Fran*
Run 1 Mile

*Fran:
21-15-9
Thruster 95/65-lb
Pull-Up

“After Party”
4 Rounds:
25 Cal Bike
2 Pegboard Ascent*
25 GHD Sit-Up

*Use a weight for the pegboard and GHD if you need more stimulus.

Sweat Sessions for Friday, April 28th, 2017:
5 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest