160808

Jennifer B. Rowing at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


12 min EMOM, Alt. Between:
• 9 Burpee
• 12 Calorie Row
• 15 WallBall


Group Hip Opener
Front Rack Archetype


2-Inch Partner Squat Therapy

Workout of the Day for Monday, August 8th, 2016:
Front Squat:
8×4 @ 80% 1RM

“After Party”
21-15-9 reps of:
Wallball Shot 20/14
Toes-to-bar
Handstand Push-up

Sweat Sessions Workout for Monday, August 8th, 2016:
14 min AMRAP:
7 Ring Row, Or Strict Pull-Up
14 Side-Butt WallBall
7 DB Strict Press
14 DB Lunges

14 min AMRAP:
7 Push-Up
14 Calorie Row
7 Russian KB Swing
14 KB Box Step-Up