180131

Brice Trudo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Mile Run


Pigeon (2 min/side)


1 Round Side-Butt
Foundation Sequence

Workout of the Day for Wednesday, January 31st, 2018:
Deadlift
12 minutes to build to a heavy single

4 Rounds:
12 Deadlift @ 55%1RM
12 KB Swing 70/53-lb
12 Box Jumps 24/20″
12 Toes-2-Bar

Sweat Sessions Workout for Wednesday, January 31st, 2018:
Mobility:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon

Skill: Row Technique

20 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!