160511

Josh Kyser Road To Regionals 2016 Roseville CrossFit

Pre-Wod:
3 Inch-Worm-Up-Dawg
4 Sampson stretch
8 Lateral Lunge
1 Minute Standing Straddle


2 Rounds (8 minute cap):
50 Double-unders
25 Kettle bell swings 53/35
15 Thrusters 45/35-lb


2 Minutes: Figure 4 (each side)
50 PVC Passthrough

Workout of the day for Wednesday, May 11th, 2016:
3 Rounds (17 minute time cap):
5 Rope Climb
10 Dumbbell Bent Over Row
20 Cal Row (Or 260m run)
30 Back Extension
40 GHD Sit-Up

Sweat Sessions Workout for Wednesday, May 11th, 2016:
7 min AMRAP:
40 Dubz (Or 10 Calorie Row)
5 Strict Pull-Up
6 WallBall

7 min AMRAP:
8 Double KB Lunge
9 KB Swing
10 Dumbbell Push Press

7 min AMRAP:
8 Box Jump
9 Push-Up
10 Goblet Squat (with Side-Butt Band)