Lois Nakamoto at CrossFit Roseville

Dynamic Group Warm-Up
Group Hip Opener

15 PVC Passthrough
Lacrosse Ball Scap, or Pec Smash (2 min/side)
15 PVC Passthrough

Workout of the Day for Friday, March 30th, 2018:
15 min EMOM:
Cal Bike, or Row
Ring Dips
Bent Over Row 135/95-lb Tempo: 31X1

Overhead Squat
2 x 5 @ 80% 1RM

“After Party”
5 x 1 @ 85% 1RM

Sweat Sessions Workout for Friday, March 30th, 2018:
Lacrosse Ball Side-Butt Smash
Bent Leg Hamstring Pulses (42/side)

Foundation Sequence

Skill: Row Technique

15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press