170501

Joey Washburn at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


4 Rounds (6 min cap):
4 Wallball
4 T2B
4 KB Deadlift
4 Dips


Couch Stretch (2 min/side)
30 PVC Passthrough

Workout of the Day for Monday, May 1st, 2017:
10 min EMOM:
2 x Tall Clean, build each set

4 Rounds:
12 Wallball 20/14
12 T2B
12 Double KB Deadlift 70/53
12 HSPU*

*Progression Options:
Seated Dumbbell Strict Press
Bench Assisted HSPU

“After Party”
3 Rounds:
6 Trap-3 Raise w/6 Second Pause
6 Banded Face Pulls
6 Cuban Rotations (each side)