160714

Coach Ashley at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


12 min AMRAP:
2 Kipping Pull-Up
2 Chest-2-Bar
2 Hips-2-Bar
1+ Bar Muscle-Up
25ft. Alt. Split Leg Handstand Kick-Up
15 PVC Passthrough


3 Rounds:
5 Cuban rotations
5 Trap 3-Raise, with 6 Second Pause

Workout of the day for Thursday, July 14th, 2016:

8 Min AMRAP:
3 Bar Muscle Ups
50 Double Unders
8 Alternating Dumbell Snatches 50/35lbs

“After Party”
5 Rounds:
Row: 150m easy, 150m sprint, 300m recovery
12 Bench Press @ 70% 1RM