180404

Claire Newman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12 Cal bike or Row Sprint
*2 min easy recovery between rounds


With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)


2 Rounds:
6 Trap 3-Raise w/6 Sec. Pause
6 Face Pulls

Workout of the Day for Wednesday, April 4th, 2018:
5 Rounds:
10 Alt. DB, or KB Snatch 70/50-lb
20 Burpee to 45-lb Plate

“After Party”
10 Rounds:
20 Sec. L-Sit
100m Single Arm Farmer Carry 70/53-lb

Sweat Sessions Workout for Wednesday, April 4th, 2018:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz

For time (15 min cap):
100 WallBalls*
Every Time you Rest, Run 200m

For time (15 min cap):
30-25-20-15-10-5
Dubz
Russian KB Swing