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Hannah Schaefer at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
7 Scap Pull-Ups
7 Scap Push-Ups
7 Good Morning
7 OHS 45/35-lb
7 Muscle Clean


Group Hip Opener

Skill: L-Sit & Sandbag Clean

Workout of the Day for Wednesday, April 18th, 2018:
25 min AMRAP (For Quality):
2 L-Sit Rope Climb*
3 Sandbag Clean 150/100-lb
400m Run, or Row

*Progressions:
• 1 Legless Rope Climb + 20 Sec. L-Sit
• 3 Strict Pull-Up + 20 Sec. L-Sit

Sweat Sessions Workout for Wednesday, April 18th, 2018:
Mobility:
Bent Leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Skill: MedBall Clean & SandBag Clean

20 min AMRAP:
400M Run
20 KB Swing
10 Medball, or SandBag Cleans”