171030

Dragos at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
200M Run
7 Strict Pull-Up
7 Good Morning
7 Behind the Neck Push Press
7 Overhead Squat
10 Side-Plank Reach Through (each side)


Squat Routine 2.0

“After party”
3 Rounds:
5 Strict Deficit HSPU
15 Glute Ham Raise

Workout of the Day for Monday, October 30th, 2017:
For Time:
1 Mile Run*
80 Wallball
40 C2B
20 Overhead Squat @ 60% 1RM
800M Run
40 WallBall
20 C2B
10 Overhead Squat

*Progressions:
• Scale the Mile run to be sub 8:30, and the 800m to be sub 4:00

Sweat Sessions Workout for Monday, October 30th, 2017:
Squat Routine 2.0
Skill: Deadlift Technique

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike