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Rheina K. Dashty at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


30 PVC Passthrough
Overhead Archetype: Single LacrosseBall Scaps (2 min/side)


Skill: Row Technique

Workout of the Day for Thursday, July 6th, 2017:
25 min AMRAP:
5 Bench Press*
250M Row
50 Lunges

*Start at 50% 1RM, add 5% each round
**Use a spotter for bench press, & spot others when they need assistance.

“After Party”
3 Rounds:
2 min/side: Hold One KB Overhead with One KB By Your Side*
1 min hold: Weighted Plank

*If you cannot hold for the full 2 minutes per arm, accumulate 2 minutes total.