160502

Alexis is shocked @ CrossFit Roseville
Pre-Wod:
12 minute AMRAP*:
400M Run
Max Set of Strict Pull-Up
5 Clean Grip Overhead Squat
15 PVC Passthrough

*If you get to class early start on this early. Use the extra time to work on whatever your limiting factor is in the Clean Grip Overhead Squat.

Workout of the day for Monday, May 2nd, 2016:

21-15-9-6-3
Strict Handstand Push-Up (Sub Alt. Dumbbell Strict press)
Front Squat 65% 1RM
Burpees

“After Party”
10 Rounds:
1 Legless Rope Climb
200 ft. Sprint

Workout of the day for Monday, May 2nd, 2016:
Station 1:
12 minute AMRAP:
1 pull-up
5 WallBall
Run 200M
2 Pull-Up
10 WallBall
Run 200M
3 Pull-Up
15 WallBall
Run 200M
4 Pull-Up
20 WallBall
Run 200m

Station 2:
12 minute AMRAP:
10 Lunges
10 Dumbbell Strict Press
10 Box Jump
10 Burpees
10 Calories Row