180219

Ray Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Partner Calf Smash (2 min/side)
Eccentric Calf Raises (3/side, tempo: 25-5-1-1)


5 min EMOM:
10 Dumbell Thruster
10 Box Jump

Workout of the Day for Monday, February 19th, 2018:
3 Rounds (24 min cap):
800M Run
15 Burpee
800M Bike, or 400M Row
15 Burpee

“After Party”
2 Rounds:
25 Chest-2-Bar
25 ft. Handstand Walk
25 Back Squat @ 50% 1RM
25 ft. Handstand Walk

Sweat Sessions Workout for Monday, February 19th, 2018:
Mobility:
15 PVC Passthrough
Banded Overhead Distraction (2 min/side)
Lacrosse Ball Scaps (2 min/side)
15 PVC Passthrough

4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Russian KB Swing
20 Dumbbell Thruster
10 Burpees

*Accumulate 1 minute plank in-between rounds.