170915

Marie Bruce at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


8 min AMRAP:
200M Run
10 Strict Pull-Up
10 WallBall
10 Burpee


Group Hip Opener
Squat Routine 2.0

Workout of the Day for Friday, September 15th, 2017:
4 Rounds:
3 Front Squat @ 80% 1RM
2 Legless Rope Climb
10 Sandbag Cleans 150/100-lb

“After Party”
800M Sled Pull 90/60-lb

Sweat Sessions Workout for Friday, September 15th, 2017:

10 min AMRAP:
20 WallBalls
10 Ring Row, or Pull-Up
5 Burpee Box Jump Over

10 min AMRAP:
200M Run
20 KB Swing
20 DB Push Press
20 Abmat Sit-Up
20 KB Deadlift