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Ricardo at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-UP


8 min AMRAP:
20 “Side-Butt” WallBall
200M Row
2 Turkish Get-UP
8 Good Morning


Squat Routine 2.0

Workout of the Day for Friday, July 8th:
3 Rounds (Not for Time):
Max Reps Backsquat @ Bodyweight / .7 Bodyweight
25 Burpees

“After Party”
5 Rounds:
200M Sled Pull @ 180/135-lb
5-10 Glute Ham Raise
2 Legless L-Sit Rope Climb

Sweat Session Workout for Friday, July 8th:
3 Rounds:
Founder Sequence
*90 Seconds Rest

5 Rounds:
200M Run
5 Strict Pull-Up
10 Box Jump
15 Double KB Deadlift (Or Single KB Sumo Deadlift)