160711

Josh Kyser CrossFit Roseville

Pre-Wod:
3 Rounds (15 min cap)*:
400M Run
Max Set of Strict Pull-Up
5 Clean Grip Overhead Squat
10 Hanging Scap Raises
15 PVC Passthrough


5 min: Hip Hinge Archetype

*If Clean Grip Overhead Squat is difficult for you, show up early or use the pre-wod time to work on you mobility restrictions.

Workout of the day for Monday, July 11th, 2016:
For Time (22 min cap):

3-6-9
Front Squat @ 55% 1RM
Handstand Push-Up (Or Strict Dumbbell Press)

Rest 2 min, Then:

6-9-12
Front Squat
HPSU

Rest 2 min, Then:

9-12-15
Front Squat
HSPU

Sweat Sessions Workout for Monday, July 11th, 2016:
4 Rounds, each round is a 4 minute AMRAP with 4 minutes rest between rounds.

12 Cal Row
12 DB Thruster
12 Ring Row (or strict Pull-Up)
12 WallBall
12 Box Jump
12 Burpee
72 Dubz