170721

Tony Agosto at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (12 min cap):
16 yard OH Walking DB Lunge
8 Ring row
4 Front Squat


Group Hip Opener
Partner Front Rack Mobility

Workout of the Day for Friday, July 21st, 2017
12 minutes:
Build to a Heavy Pause Front Squat

4 Rounds for time of:
3 Front Squats, 80% of 1RM
12 Chest-2-Bar Pull-Up

Sweat Sessions Workout for Friday, July 21st, 2017
Skill: DB Clean & Jerk, Dubz

10 min AMRAP:
20 Dumbbell Clean & Jerk
30 DB Reverse Lunge

10 min AMRAP:
20 WallBall
30 Dubz (Max 1 minute)