160430

Post 2016 CrossFit Open at CrossFit Roseville with Justin Arnest

Pre-Wod:
Dynamic Group Warm-UP


10 Min AMRAP:
2 Strict Sternum-To-Rings
4 Handstand Kick-Ups
6 Pistols
8 Ring Dips
20 PVC Passthrough

Workout of the day for Wednesday, March 30th, 2016:
With a partner:
20 minute AMRAP:
24 Good Mornings*
28 Double Kettlebell Deadlifts**
32 Weighted Dumbbell Abmat Sit-Up 40/25-lb

*Or Back-Hip-Extensions
**Use Deficit if you have the mobility

“After Party”
1 mile sled pull 90/70-lb

Sweat Sessions Workout for Wednesday, March 30th, 2016:
“Station 1:
7 minute AMRAP:
21 Box Jumps
14 Dumbbell Strict Press
7 Ring Row (Or Strict Pull-Ups)

Station 2:
7 minute AMRAP:
7 Burpee
7 “See The Light” Sit-up
7 Calories Row

Station 3:
7 minute AMRAP:
90 Dubz
45 Goblet Squat
15 Hollow Rocks