160620

Jason Sheldon & Casey at Roseville CrossFit

Pre-Wod:
7 Rounds, 20 sec. at each station for max reps:
Burpee
Dubz
Rest


Group Hip Opener
2 minutes: Hip External Rotation (each side)
1 Round: Side-Butt

Workout of the day for Monday, June 20th, 2016:

Fot Time:
45 Backsquat @ 40% 1RM
Run 800M
15 Muscle-Ups (Or 30 C2B)

“After Party”
3 Rounds:
50 ft Front Rack Lunge
100Ft Overhead Carry
50 Weighted Ab-mat Sit-Up

Sweat Session Workout for Monday, June 20th, 2016:
30 minute AMRAP:

20 Seconds at each Station*:
Box Jump
Dumbbell Push Press
KB Lunge
Ring Row (Or Strict Pull-Up)
Burpee
Calorie Row

*2 Minutes Rest In-Between Rounds