170911

Scott Juhl at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
200M Run
Max Set Strict Pull-Up
7 OHS
1 Round: Side-Butt


Thoracic: Lacrosse Ball Smash Scaps (3 minutes)


2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face-Pulls

Workout of the Day for Monday, September 11th, 2017:
Overhead Squat:
2 x 5 @ 70% 1RM

“Nancy”
5 Rounds:
400M Run
15 Overhead Squat 95/65-lb

Sweat Sessions Workout for Monday, September 11th, 2017:
7 Minute AMRAP:
200M Run
21 KB Sumo Deadlift
12 DB Strict Press

7 min AMRAP:
30 Air Squat
20 Burpee
10 Ring Row, or Strict Pull-Up

7 min AMRAP:
45 Dubz
15 “See the Light” Sit-Up
10 WallBall