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Lauren Altman at CrossFit Roseville

Pre-Wod:
3 Rounds (15 min cap)*:
200M Run
Max Set of Strict Pull-Up
5 Clean Grip Overhead Squat
10 Hanging Scap Raises
15 PVC Passthrough


Hip External Rotation 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 18th, 2016
“The Filthy Fifty”
50 Box jumps 24″/20″
50 Jumping Pull-ups
50 Kettle Bell Swings 53/35
50 Steps Walking Lunges
50 Knees to elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double-unders

“After Party”
3 Sets:
Accumulate 30 sec L-Sit
1 Min Pigeon or Figure 4 (each side)
1 Min Bent Leg Hamstring Stretch (each side)

Sweat Session Workout for Monday, July 18th, 2016

7 Min AMRAP:
7 Dumbbell Strict Press
7 Dumbbell Box Jump
7 Knees to elbows

7 Min AMRAP:
7 Calorie Row
7 Burpees
7 Strict Pull-ups

7 Min AMRAP:
7 Kettlebell swings
7 WalBalls
7 “See The Light” Sit-Up