180417

Jason & Jhoana at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle


Mob: Calves/Feet (2 min/side)

Workout of the Day for Tuesday, April 17th, 2018:
For Time (27 min cap):
300 Dubz
Row 2k, or Bike 4k
Run 1 Mile

Scaling Options:
For this Workout scale the dubz to a time-domain that is sub 7 minutes, the Row to a distance that is sub 10 minutes, and the run to a distance that is sub 9 minutes. For you this might look like: 200 Dubz, 1600m Row, and 1200m run. Try to pick a number for all three movements that will allow you to finish this workout under the time cap.

“After Party”
Clean
1 x 3*

*Build to a Heavy Triple