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Jessica Smith at Roseville CrossFit

Pre-Wod:
15 min EMOM:
Min 1: 12/10 Cal Row
Min 2: 12 Burpee
Min 3: Good Morning 45/35-lb


2 minutes: Hip Hinge Archetype (each side)

Workout of the day for Wednesday, June 8th, 2016:
10 Rounds: (25 min Cap)
40 Yd. Farmer’s Carry 70/53-lb KB w/Fat Grips
30 Double-unders
20 Walking Db Lunges 40/30-lb
1 Legless Rope Climb, 15 ft

“After Party”
90 Seconds, each movement, each partner:
Calf Smash
Butterfly
Pike
Straddle

Sweat Sessions Workout for Wednesday, June 8th, 2016:
5 Rounds (25 min cap):
10 Calorie Row
15 Push-Up
20 KB Box Step-Up
25 DB Bent-Over Row
30 Yard Sled Push 140
*60 Seconds Rest Between Rounds