160513

Ashley & Josh Road to Regionals 2016 @ CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


30s on/30s off, for 3 rounds (each):
Pull-Up
Burpee


2 Minutes: Hip Hinge Archetype (each side)

Workout of the day for Friday, May 13th, 2016:
Every 3 Minutes for 10 rounds complete*:
1 OHS
2 Front Squat
3 Back Squat
4 Burpee

*Begin around 50% of your 1RM and add weight each round.

Sweat Sessions Workout for Friday, May 13th, 2016:

15 Rounds:
15 DB Deadlift
15 DB Hang Power Clean
15 DB Thrusters
15 Ring Row

15 min AMRAP:
200M Run
5 Burpee Box Jump Over
30 sec. Plank