180402

Erika Santiago at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
200M Run
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 2nd, 2018:
Backsquat:
5 x 5 @ 90% of 5-Rep Max

For Time:
1000m Row
30 Power Clean 135/95-lb
20 Bar Facing Burpees

Sweat Sessions Workout for Monday, April 2nd, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single leg Frog, Left
1 Min Single leg Frog, Right

Skill: MedBall Squat Clean

12 minute AMRAP:
10 Cal Row or bike
10 MedBall Squat Clean
10 “See The Light” Sit-Up

12 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge